Friday 7.31.2020

 

*Help keep Full Range a safe place to train! Please check our Facebook Group for all of our updated protocols and recommendations.

**Please read the updated COVID-19 Self-Screen by clicking the link.  By showing up for class, you are attesting that your answer is “NO” to all of the questions.  Let us know if you have any questions at all!

“FITNESS” & “HOME WORKOUT”

A. Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Kettlebell Front Squat (or Goblet Squat) x 8-10 reps @ 3111
Station 2 – Dumbbell Renegade Rows x 6-8 reps (push-up, row left, push-up, row right = 1 rep)
Station 3 – Tall Box Jumps x 10 reps
(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; it should take about 45-60 seconds to complete your 10 reps if done properly)
Station 4 – Side Plank Hold x 30-40 seconds each side

B. Not for time:
20 Turkish Get Ups (10 each arm)

Choose a weight that will be challenging, but allow you to move smoothly through all your reps, switching arms as needed. Time cap = 10 minutes.

“PERFORMANCE”

A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

*These are your target percentages, but base your loading off of your experience with the rep schemes over the past few weeks.

B. For max load, not for time:
20 Turkish Get Ups (10 each arm)

Choose a weight that will be challenging, but allow you to move smoothly through all your reps, switching arms as needed. Time cap = 10 minutes.

“AEROBIC DEVELOPMENT”

Three sets @sustainable pacing:
500 Meter Ski
1000 Meter Row
1500 Meter Bike
Rest 4 minutes

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