Tuesday 10.27.2020

 

*Our #LiveFullRange Nutrition and Lifestyle Challenge starts this Sunday, November 1st!  We will be holding an info session this Wednesday evening (10/28) at 7:30pm on ZOOM, or in-person here at the gym, if you are taking 6:30pm class. We will send out the Zoom link on Wednesday!

“FITNESS”

A. Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 — Single Leg Suitcase Kettlebell Deadlift x 6 reps/side @3011
Station 2 — Single Arm Front Rack Kettlebell Box Step-Up x 8/side

B. Three sets of:
Back Squat x 10 reps @20X0
Rest 2 minutes

C. Three rounds, not for time, of (10 minute cap):
Tempo Push-ups x 8-12 reps @1111
Barbell or Dumbbell Curls x 12-15 reps @2111
Hollow Hold or Flutter Kicks x 30-40 seconds

“PERFORMANCE”

A. Every minute, on the minute, for 9 minutes:
Power Clean + Hang Clean @ 60-70% of 1-RM Clean

Focus here on great mechanics and speed in your turnover; resist the urge to make these super heavy.

B. Three sets of:
Back Squat x 10 reps @20X0 tempo
Rest 2 minutes

*Aim to complete these at 60-65% of your 1-RM, with the focus on speed on the concentric portion of each rep

C. Three rounds, not for time:
Tempo Push-ups (or Ring Push-ups) x 8-12 reps @1111
Barbell or Dumbbell Curls x 12-15 reps @2111
Flutter Kicks x 30-40 seconds (hold a weight if these are easy for you)

“AEROBIC DEVELOPMENT”

30 Minute Echo Bike for Max Calories*
*Every 3 minutes, get off and complete:
5 Ring Rows
10 Push-ups
15 Hollow Rocks
(the clock continues running during these sets)

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