Wednesday 7.29.2020


*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!


A. Three sets of:
Half-Kneeling Single Arm Dumbbell Press* x 6-8/side @21X1
Rest 45 seconds
Supinated Barbell Bent Over Row (or Ring Row) x 8-10 reps @31X0
Rest 45 seconds
Band Pull Aparts x 15-20 reps
Rest 45 seconds

*This can also be performed as a Landmine Press — we only have three Landmine attachments though!

B. Complete 40, 30, 20, and 10 rep rounds for time of:
Dumbbell Box Step Ups (16-20″ box)
Dumbbell Push Presses
Abmat Sit-Ups

Time cap: 15 minutes


A. Four sets of:
Push Press x 3-4 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Try to increase loads from 7.17.2020. If you missed that session, use the first two sets to build to a relatively heavy load, and perform the final two sets at a load that you can complete 3 reps, but the 4th rep will be extremely challenging to make.

B. For time:
120 Double-Unders

followed by…

Three rounds of:
30 Push Presses (95/65 lb)
20 Pistols
15 Toes to Bar

followed by…

120 Double-Unders

Time cap: 15 minutes


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


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