Friday 9.30.2016
*Reminder: Our second annual Fall Classic Team Competition is this Saturday, October 1st. We will be holding no classes this day. We encourage all of you to come by and cheer on your fellow Rangers, enjoy some samples for our vendors, and witness some amazing performances. First heats start at 9am!
"FITNESS" & "PERFORMANCE"
A. Five sets of:Pause Back Squat x 2-3 reps @32X1 tempoRest 2 minutes between sets*Goal is to exceed weights used on 9.22.2016 for all sets, if you were here. Otherwise, shoot for 75-85% of your 1-RM Back SquatB. Every minute, on the minute, for 8 minutes (4 sets of each):Odd Minutes - 5-7 Second Chin Over Bar Hold + 5-7 Second Negative Pull-up + 5-7 Second Active Hang**Use a band here as necessary to hit these timeframes. Keep a tight hollow postition throughout.Even Minutes - Dual KB or DB Overhead Carry x 75-100ftC. For time:20 Box Jump Overs (24/20")30 Thrusters (95/65 lb)40/30 Calories Assault Bike or Row----*Note: if you are competing in the Fall Classic, and looking for something to do today, please check the Competition blog for an idea of what your day should look like.
"COMPETITION"
You can find today’s workout here: https://frcompetition.wordpress.com/
"ENDURANCE"
At Uncomfortable Pace:4 Minute Bike4 Minute Ski4 Minute Run w/Weight VestRest 2 minutes3 Minute Bike3 Minute Ski3 Minute Run w/weight vestRest 2 minutes2 Minute Bike2 Minute Ski2 Minute Run w/weight vest