Wednesday 12.2.2015
*Reminder: The Full Range Holiday Party is this Saturday, December 5th, at 7:30pm. We will be raffling off items to benefit Amos House in Providence, so bring cash or check if you want a chance to win awesome prizes, while helping your community!
"FITNESS"
A. Four sets of:Back Squat x 4-6 reps @31X1Rest 60 secondsWaiter's Carry x 100 feet/armRest 60 secondsPlank from Elbows x 45-60 secondsRest 60 secondsB. Three sets for times of:250 Meter Row20 Wall Balls20 Kettlebell SwingsRest 3 minutes between sets
"PERFORMANCE"
A. Take 10-12 minutes to build to 85-90% of your 1-RM Back Squat, and then…Five sets of:Back Squat x 2-3 repsRest 2-3 minutes between setsC. Three sets for times of:250 Meter Row20 Wall Balls (20/12 lbs)20 Kettlebell Swings (32/24 kg)Rest 3 minutes between sets
"COMPETITION"
You can find today's workout here: https://frcompetition.wordpress.com/
"ENDURANCE"
Row 5 minutes for Max MetersRest 5 minutesRow 4 minutes for Max MetersRest 4 minutesRow 3 minutes for Max MetersRest 3 minutesRow 2 minutes for Max MetersRest 2 minutesRow 1 minute for Max Meters