Jan 4 2013
All levels 5 rounds for reps 90 seconds of rowing (calories) 30 seconds rest 90 seconds of KB swings 30 seconds rest 90 seconds of DU 30 seconds rest 90 seconds of plank on rings 30 seconds rest Compare results to August 2013
Jan 3 2014
Fitness 10-8-6-6-6 DB chest press (work up to a heavy 6 and keep the load for 3 sets) 12-12-10-10-10 (each arm) One arm DB row (as heavy as possible) 12-10-8-8-8 (each leg) DB split squat (elevate rear leg if experienced) Rest 60 seconds – 2 minutes between each set Performance Back Squats 5-5-5-5-5 (work up to a heavy 5 then perform 3 additional sets at that weight) Shoulder press 3-3-3-3-3 (work up to a heavy 3 then perform 3 additional sets at that weight) Sport Warmup: After a dynamic warmup perform the following complex 3 rounds with empty bar 200 m run or row 3 power cleans 3 front squats 3 push press 3 OHS 5 rounds to max load “Bear Complex” 7 sets of: 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck press Compare results to August…
Jan 2 2014
All levels Teams of 2, One person rowing (cals) the other person performs Wall balls 10-12-14-16-18 Rest 5 minutes then… One person DU the other performs Burpees 10-12-14-16-18 Both athletes must complete all required reps of WB and Burpees First piece score = time to complete + total calories Second piece score = time to complete + DU
2008-2013 Review
This past few years have come with a lot of change for the Rebels. 2008-2010 Driving door to door delivering fitness one client at a time. Working in various gyms and starting an idea for the future. 2010 – 2011 Renting out some space in a local gym was our first home. We started Monday night ladies classes with 4 ladies that grew to 6 .We had some fun workouts, some laughs and the first idea that the “Rebel” dream could one day become a reality. For those that started in the “smelly” gym I thank you, without this first step the “Rebel” way would still be driving door-to-door delivering fitness in a bag to clients one at a time. 2011 – 2012 The 2 car garage was our home gym…the small group of 6 quickly grew to a small group of 25. And the realization that we had something…