Thursday 7.30.2020

 

*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”

A. Three sets of:
Hanging Med-Ball Hamstring Curls x 10-15 reps @ 2111
Rest 45 seconds
Single Arm Bottom’s Up Kettlebell Hold/Carry x 30 seconds each arm
Rest 45 seconds
Plank Hold x 40-60 seconds
Rest 45 seconds

B. Every minute, on the minute, for 12 minutes, for max reps/calories:
30 Seconds of Ball Slams
Rest 30 seconds
60 Seconds of Echo Bike or Row
Rest 60 seconds

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Power Clean + Power Clean

Build in load to today’s heavy complex

B. Four sets for max reps/calories:
30 Seconds of Ball Slams
Rest 30 seconds
60 Seconds of Echo Bike or Row
Rest 60 seconds

“HOME WORKOUT”

20-30 minute easy run (or make-up day)

“AEROBIC DEVELOPMENT”

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

**PLEASE READ OUR COVID-19 POLCIES BY CLICKING HERE**

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