Friday 5.12.2017

*Reminder: No classes this Saturday for our 2nd Annual In-House Partner Competition. The event will run from 8-12; please come by and support your fellow Rangers in action!

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Push Press x 6 reps(add weight if you get all 6 reps; work from a rack)Minute 2 – Waiter's Squats x 6 reps each sideMinute 3 – Supine Ring Rows x 8-10 repsB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:12 Wall Balls12/9 Calorie RowC. (Optional Accessory Work) Three sets of:Barbell Curls x 8-10 reps @2121 tempoRest 30 secondsPlank from Elbows x 40-60 secondsRest 30 seconds

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Hang Clean + JerkBuild in load to today's heavy singleB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:12 Wall Balls12/9 Calorie RowC. (Optional Accessory Work) Three sets of:Barbell Curls x 8-10 reps @2121 tempoRest 30 secondsPlank from Elbows x 40-60 secondsRest 30 seconds

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Run 2 minutes easyRun 1 minute moderateRun 30 seconds hardWalk 60 secondsx  5 sets