Tuesday 11.10.2020

*Help keep Full Range safe: Please check your email for an important message about our updated mask policy, and please continue to use the self-screen provided when you register for class!

"FITNESS"

A. Every minute, on the minute, for 9 minutes (3 sets):Minute 1 – Tall Box Jump x 4-6 reps*Minute 2 – Single-Arm Russian Kettlebell Swing x 6-8 reps each armMinute 3 – Push-ups x 10-15 reps @10X1*The actual height of box doesn’t matter -- focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat.  If you cannot handle jumping, you can work on depth drops (stepping off of a box and practicing a soft landing).B. Four sets of:Front Squat or Goblet Squat x 6 reps @3011Rest 2 minutesC. Two or Three rounds (10 minutes) of:Single Arm Dumbbell Row x 8 reps each arm @2111Banded Face Pulls x 12 reps @21X1Plank Hold x 30-40 seconds

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Power Clean x 1.1.1(Rest 7-10 seconds b/t singles)Rest 2 minutesSuggested loading per set (by %): 60; 65; 70; 75; 80; 80+B. Four sets of:Front Squat x 3 reps*Sets 1-2 – 70-75%*Sets 3-4 – 75-80%Rest 2 minutesC. Two or Three sets, not for time, of:Single Arm Dumbbell Row x 8 reps each arm @2111Banded Face Pulls x 12 reps @21X1Front Leaning Rest on Rings x 30-40 seconds

"AEROBIC DEVELOPMENT"

Every 7 minutes, for 35 minutes (5 sets):800 Meter Bike Erg400 Meter Row200 Meter SkiThe goal of this workout is to maintain consistent pacing across all five sets. Focus on controlling your breathing throughout, and staying tall on the Bike and Rower.If you are unable to maintain a pace that is lower than 2:05 on the Bike or the Rower, scale the distances back to 700 and 350 Meters, respectively