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Range Fitness

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24.01.2022 Friday, 8pm. 5 Rounds 5 PVC Dislocates 5 PVC Overhead Squats... 5 PVC Hang Squat Snatch 5 Pushups 5 Butterfly Situps Instep Stretch 5 Rounds 5 Hang Squat Snatch 3 Scotty Bob (Plank, row left, pushup, row right, pushup) 5 Rounds, every 75 seconds 5 Mutant Makers (hang clean to thruster) Driveway run 3 Rounds 30sec Third World Stretch 2 Standing Shoulder Sweep 30sec Shoulder Scarecrow, unweighted

22.01.2022 Wednesday, 8pm. 1 Round 40 air squats 30 sit-ups... 20 push-ups 10 pull-ups Break them up as needed 4 Rounds (1 or 2 warmup rounds, then) 3 Overhead squat (final round is 3sec descent) 1 Round, full speed, complete all reps before moving on 20 burpee box stepups 30 KB swings 70 Skips 6 Rounds 20sec EOs 20sec Flutter Kicks 20sec Rest 3 Rounds 3es Teacups 3es Windmill

22.01.2022 Resilience - Being resilient is not an extraordinary thing. It is the simple trait of the ordinary man. It doesn’t mean that you don’t experience difficulty or... stress. It means that you have the ability to deal with high levels of physical or mental stress and still progress or accomplish the task at hand. https://atomic-athlete.com/resilience/ See more

22.01.2022 Wednesday, 8pm. 3 Rounds 8 Goblet Squat 4 Burpee... 8 Situp Lat + Pec Stretch 6 Rounds 4 Push Press Instep Stretch 10 Sandbag Getups then 4 Rounds 5 Burpees Driveway sprint then 10 Sandbag Thrusters 3 Rounds 20/20 Founder 20/20 Lunging Decompression 20s Thoracic Bridge over roller

20.01.2022 Wednesday, 8pm. Foam roll lats, quads, calves 20 Groiners 20 Scapular Retractions in ring row position... 1min Plank 4 Rounds 8 Romainian Deadlift 8 KB Floor Press 2es Turkish get ups 4 Rounds 5 Deadlifts within 1 minute 1 minute skipping 1 minute no push up burpee jump overs 1 minute row rest 2 minutes 30s Bench OH stretch with arm raise (3 times) 30s Wall stretch (achilles and calf, 1 each per leg) 15 Down dog to up dog

17.01.2022 Saturday, 11am. Warmup/Activations 4es Step Over 4es Step Under... 4 Deep Knee Bend 4 Deep Knee Bend Hold 10s Balance Challenges 5 Rounds 3 Deadlift 5 Rounds 3 Strict Press 100 Stepups 3 Burpees EMOM Squat Stretches Complex

17.01.2022 Friday, 8pm. Warmup/Activations : Foam roll lats Ball scap... Ball pec Foam roll hamstring down to calves 10es Half kneeling bottoms up press 10es Single leg RDL Single leg balance 8 Rounds 3 Thruster with heavy sandbag Recline rope climb Hip Flexor 4 min AMRAP 10/10/10 Plank complex 10 Ball over shoulder 10 Minute Grind (work briskly, not frantically) 3es Keg Lift with Sandbag 10 Box stepups 6es Standing Russian Twist Foam Roll Legs/Low Back

15.01.2022 Wednesday, 8pm. Warmup/Activations 4es Step Over 4es Step Under... 4 Deep Knee Bend 4 Deep Knee Bend Hold 10s Balance Challenges Front to Back Stretch Complex Plank-Downdog-Plank-Updog-Plank-CatCamel-ChildsPose-HeelSit-Saddle 5 Rounds 3 Craig Special - Clean + Front Squat Hip Flexor Stretch 8 Rounds 3 Pullups 5 Pushups 7 Dips 3 Rounds 5 Plow Driveway Farmers Carry (medium weight) 5 Kneeling Plate Halfmoons 20/20 Standing Founder

14.01.2022 Wednesday, 8pm. Quick gym's a good gym. Warmup/Activations : Foam roll lats Ball scap... Ball pec Foam roll quads 5es Half kneeling bottoms up press 5es Cossack squats (supported if needed) 3 Rounds - slow 10 Good Mornings 10 KB Floor Press 30s Front Glute bridge 7 Rounds 5 Hang Power Cleans 10 Ball over shoulder Driveway sprint Rest 1 minute Pigeon pose Shoulder Wall stretch Calf Wall stretch

14.01.2022 Friday, 8pm. 6 minute AMRAP 5 pull ups 10 Butterfly situps... 5es Walking Lunges 25 High Knees Squat 4 x 6 Deadlift 4 x 4 8 minute AMRAP 5es KB Push Press 8es KB walking lunges 5es KB snatch 10 Shoulder to Overhead (barbell, single KB, sandbag/ball) Stretch Calves Foam Roll legs Pigeon Stretch

13.01.2022 No gym Friday night, moved to Saturday.

12.01.2022 Friday, 8pm. Foam roll lats, quads, calves 1min es Low dragon achillies stretch 1min es Pigeon... 6 rounds 2 Front Squat For time 1km row 50 Goblet walking lunge steps 50 Bent over rows 50 Goblet walking lunge steps 1K row 30s Bench OH stretch with arm raise (3 times) 30s Wall stretch (achilles and calf, 1 each per leg)

11.01.2022 Monday, 8pm. Warmup 30 Calf raises 30s Standing straddle... 30 Inward calf raises 2es table to 1-arm table twist 30 Outward calf raises 4 Rounds 6 Shoulder 90/90 6es Single leg KB RDL 6es Half kneeling land mine press 8 Abwheel rollouts 8 rounds - 30s or less rest between rounds 5 Ball over Shoulder 5 Box jumps Driveway sprint 30s Bench OH stretch with arm raise (3 times) 30s Wall stretch (achilles and calf, 1 each per leg) 15 Down dog to up dog

11.01.2022 Monday, 8pm. Warmup/Activations 4es Step Over 4es Step Under... 4 Deep Knee Bend 4 Deep Knee Bend Hold 10s Balance Challenges 3 Rounds 3 Back Squat Pigeon 3 Rounds 3 Bench Press Lat&Pec Stretches 8 Rounds, every 2 minutes 10 Back squats (50% of max above) Rest of time, alt. pullups and pushups Foam Roll Glutes 1min es Couch Stretch 2min Bottom of squat (hold on if needed), press knees out with elbows

10.01.2022 No Friday or Monday sessions - see you on next Wednesday.

10.01.2022 Friday, 8pm. Warmup/Activations : Foam roll lats Ball scap... Ball pec Foam roll quads 5es Half kneeling bottoms up press 5es Cossack squats (supported if needed) 5 Rounds 2 Deadlifts 3/2/1/3/1 Bench Press 2 Box jump to depth jump 2 Rounds 6 minutes to complete (any order): 10 No push up burpee jump over 8es KB Cleans 10 Ball Over Shoulder 20 Strict Press 30 jump rope singles Rest 4 minutes Lat + Pec Stretch Foam Roll Quads/Hip Flexors

07.01.2022 Monday, 8pm. 1 Round 40 air squats 30 sit-ups... 20 push-ups 10 pull-ups Break them up as needed 5 Rounds 2 Front Squat, 5 secs down Instep Stretch 4 Rounds 8 Single arm upright row, control descent Lat/Pec Stretches 4 Rounds 35 Skips 5es Walking Lunge 7 Push-ups 3 Rounds 3es Teacups 3es Windmill

07.01.2022 Monday, 8pm. 4 Rounds Barbell Complex Instep Stretch... 5 Rounds Work up to heavy single Squat Clean 3-5es Standing Shoulder Sweep 5 Rounds 5es Walking Lunge (add weight if OK) 2es Jumping Lunges 5 Y&Ls (up to 1kg weight) 5 Rounds 8 Dips 2 Rope Pullups 3/3/3 Toe Touch complex

06.01.2022 Wednesday, 8pm. 3 Rounds 8 Goblet Squats 8 Pushups... 8 Butterfly situps 3 Pullups Pigeon Stretch 5 Rounds Find a heavy Front Squat 10 Rounds EMOM 3 Front Squats @ 60-75% of above 5 Rounds 5 Military Press 5es 1 Arm Row 3 Floor/Wall Slide Hip Flexor Stretch 4 Rounds 4 Power Cleans 3 Box Jumps 5 Shoulder Scarecrow

01.01.2022 Wednesday, 8pm. 5 minute AMRAP 10 Air Squats 40 Skips... 10 Butterfly situps Bench 3 x 6 Power Clean 3 x 4 8 Minute AMRAP 5 Burpees 10 Pushups 3 Heavy KB Shuttle run (Alternative one-way trips with full trips loaded and unloaded) Cat/Camels PVC dislocates (a little weight if OK) 2x 1min weighted plank