Friday 2.14.2020

 

**Upcoming Events at Full Range:**
• Saturday, February 28th – BOWL-O-RAMA Social
• Saturday, March 14th – Kipping Clinic w/ Coach ACM
• Saturday, April 4th – In-House Partner Competition
• Sunday, April 26th & Sunday, May 3rd – Weightlifting Clinic w/Providence Barbell Club

Details for all of these events can be found in our private Facebook Group.  Not in the group yet? Search “Full Range Fitness” to request access, and get connected!

“FITNESS”

A. Three rounds for time of:
21 Wall Balls
18 Sit-ups
15 Russian Kettlebell Swings (choose a KB that will make these very tough)
12 Alternating Goblet Reverse Lunges (same as above)
9 Pull-ups

Time cap: 15 minutes

Rest until relatively recovered, then…

B. Two sets of:
Single Leg Posted Deadlift x 12-15 reps each leg @ 3011
Rest 45 seconds
Side Plank x 40-60 seconds each side
Rest 45 seconds

“PERFORMANCE”

A. For time:
27 Wall Balls (20/14 lb)
18 Toes to Bar
9 Power Cleans (185/133 lb)
21 Wall Balls
14 Toes to Bar
7 Power Cleans
15 Wall Balls
10 Toes to Bar
5 Power Cleans
9 Wall Balls
6 Toes to Bar
3 Power Cleans

Time Cap: 15 minutes

Rest until relatively recovered, then…

B. Two sets of:
Single Leg Posted Deadlift x 12-15 reps each leg @ 3011
Rest 45 seconds
Side Plank x 40-60 seconds each side
Rest 45 seconds

“AEROBIC CAPACITY”

30 Second Bike, Ski, or Row @80-90%
Rest 30 seconds
x 30 minutes
**take an additional 3-4 minutes of rest every 8-10 rounds
**your goal is to go the exact same distance on every work interval; these are not “sprints!”

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