Tuesday 10.27.2020

*Our #LiveFullRange Nutrition and Lifestyle Challenge starts this Sunday, November 1st!  We will be holding an info session this Wednesday evening (10/28) at 7:30pm on ZOOM, or in-person here at the gym, if you are taking 6:30pm class. We will send out the Zoom link on Wednesday!

"FITNESS"

A. Every 90 seconds, for 9 minutes (3 sets of each):Station 1 -- Single Leg Suitcase Kettlebell Deadlift x 6 reps/side @3011Station 2 -- Single Arm Front Rack Kettlebell Box Step-Up x 8/sideB. Three sets of:Back Squat x 10 reps @20X0Rest 2 minutesC. Three rounds, not for time, of (10 minute cap):Tempo Push-ups x 8-12 reps @1111Barbell or Dumbbell Curls x 12-15 reps @2111Hollow Hold or Flutter Kicks x 30-40 seconds

"PERFORMANCE"

A. Every minute, on the minute, for 9 minutes:Power Clean + Hang Clean @ 60-70% of 1-RM CleanFocus here on great mechanics and speed in your turnover; resist the urge to make these super heavy.B. Three sets of:Back Squat x 10 reps @20X0 tempoRest 2 minutes*Aim to complete these at 60-65% of your 1-RM, with the focus on speed on the concentric portion of each repC. Three rounds, not for time:Tempo Push-ups (or Ring Push-ups) x 8-12 reps @1111Barbell or Dumbbell Curls x 12-15 reps @2111Flutter Kicks x 30-40 seconds (hold a weight if these are easy for you)

"AEROBIC DEVELOPMENT"

30 Minute Echo Bike for Max Calories**Every 3 minutes, get off and complete:5 Ring Rows10 Push-ups15 Hollow Rocks(the clock continues running during these sets)