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Saturday 1.13.2018

*Holiday Schedule for Monday (1/15): No 6am or 7am Classes! “FITNESS” & “PERFORMANCE” Three sets for max reps of: 60 seconds of Push Presses (115/75 lb) Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Toes to Bar Rest 60 seconds 60 seconds of Assault Bike (for calories) Rest 3 minutes […]

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Friday 1.12.2018

“FITNESS” A. Three sets of: Deadlift x 6-8 reps @2011 Rest 45 seconds Tempo Push-ups x 8-12 reps @1111 Rest 45 seconds Russian Step Ups x 8-10 reps each leg Rest 45 seconds B. Complete as many rounds and reps as possible in 15 minutes of: 10 Alternating Dumbbell Snatches 100 Meter Run 10 Burpees […]

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Thursday 1.11.2018

“FITNESS” & “PERFORMANCE” A. Three sets of: Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011 (place front foot on a 4″ platform – a plate or stacked plates should work) Rest 60-seconds Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the […]

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Wednesday 1.10.2018

“FITNESS” A. Three sets of: Single Leg Kettlebell Deadlift x 6-8 reps each leg @3011 Rest 45 seconds Reverse Snow Angels x 15-20 reps (slow and controlled) Rest 45 seconds Single Arm DB/KB Waiter’s Walk x 100ft each arm Rest 45 seconds B. Every 4 minutes, for 20 minutes (5 sets): 5 Ball Slams 5 […]

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New Training Cycle — Open Prep

First off, if you are new to Full Range and our programming, please take a moment to read this post about how we periodize our training. This Monday (January 8th) begins our next, 12-week cycle, that will look as follows: Day 1: Leg Strength (Front Squat) + Upper Pulling Strength Day 2: Pressing Strength + MAP […]

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