Nov 20 2013
Fitness and Performance 10-15 minutes working up on Dead lift technique, loading is based on stability and form. 5 x 400 m row Work Rest Ratio 1:1 Goal is consistency, not max effort. Keep your SPM under 28 and keep each piece within 5 seconds of each other. Sport 10-15 minutes working up to a heavy 3 RM Dead lift 4 sets for times: 10 DL @60% 20 box jumps (step down) 24″/20″ 40 DU Rest 2 minutes between sets. Goal is to go unbroken on each movement, each set.
Nov 19 2013
Hey guys/gals! We are in the planning stages for the December Team challenge. Please register on the Facebook page or in Zen planner. We need to know how many teams are participating? The teams will be drawn this coming Saturday Nov 23, 2013. This will give each team 2 weeks to discuss strategies, discuss strengths and weaknesses and maybe even participate in a few team workouts in class. We also need to know if anyone is interested in being a judge or a volunteer to help with moving equipment or cleaning etc… Thanks again for all your support for what we think will be a really fun day, and an opportunity to crown “King and Queen” of the Rebels for 2013. Fitness 3 sets: 1 arm/ 1 leg DL x 6-8 each Goblet squats x 6 (3 sec pause) Plank with leg lifts x 6 each 10 minute AMRAP 5…
Nov 18 2013
“Build your own workout” Start with one of the following: 2 K Row 1 mile Airdyne 1600 m ski Then pick 2 options from the following: 300 singles 100 DU 100 alternating rope waves 50 KB swings 30 Box jumps 24/20 30 slam balls 20/15 20 Burpees Finish with one of the following: 2 K Row 1 mile Airdyne 1600 m ski
Nov 16 2013
Fitness and Performance EMOM x 10 10 sand bag cleans 10 minute AMRAP 6 Wall balls 12 Mt. climbers (hands on ball) 50 skip rope Sport EMOM x 10 3 T&G power cleans (+load each set) 10 minute AMRAP 3 T2B 6 wall balls 30 DU