Friday 9.13.2024

*Reminder: Full Range will have a booth at the Hope Street Merchants Block Party this Sunday. Come visit us at the corner of Hope & Burlington from 11am - 5pm!

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 — 9-12 Single Arm Russian Kettlebell Swings (Left Arm) + 6-9 Single Arm Kettlebell Front Squats (Left Side)
Minute 2 — 9-12 Single Arm Russian Kettlebell Swings (Right Arm) + 6-9 Single Arm Kettlebell Front Squats (Right Side)
Minute 3 — 30-40 Second Double-Under or Jump Rope Practice
Minute 4 — 20-30 Second Hanging Tuck-Sit

B. Four sets (10 minutes) of:
Sumo Deadlift x 4 reps @ 21X1 -- RPE 7-8/10
Rest 2 minutes

*Perform 1-2 warm-up sets to find a suitable working weight, then keep the weight (roughly) the same for all four working sets. Try to increase loading from last week (9.4.2024)

C. Complete as many rounds and reps as possible in 6 minutes of:
12 Goblet Forward Lunges
12 Plank Pull Throughs

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Hang Snatch (from mid thigh) x 1 rep

Take the first 6 sets to build to approximately 75% of your 1-RM, then base the remaining 6 sets off of feel, only increasing the loading if speed and mechanics are sound.

B. Four sets (10 minutes) of:
Sumo Deadlift x 4 reps @ 21X1 -- RPE 7-8/10
Rest 2 minutes

*Perform 1-2 warm-up sets to find a suitable working weight, then keep the weight (roughly) the same for all four working sets. Try to increase loading from last week (9.4.2024)

C. Complete as many rounds and reps as possible in 6 minutes of:
12 Barbell Front-Racked Forward Lunges (95/63 lb)
6 Bar-Facing Burpees

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE