June 30 2014
Fitness and Performance For time: 1 mile run 2 K Row 1 mile run Sport 5 sets of complex: Clean + Front Squat + Jerk @75% 5 sets of complex: Snatch DL + Hang Snatch + Snatch(floor) @70% For completion: 12-8-6-4-2 Weighted Pistols 20/12 Strict Ring dips
Rebel Summer Challenge – Updates
Hey Rebels Here are the current updates for next weekends Summer Challenge. The Rebel Summer Challenge is one week away. To help the event run smoothly and to answer most questions here is a small post to clarify the details of the day. Schedule of the day: 8 am – Gym open 8:30 am – Judges meeting 8:45 am – Athletes meeting 9 am – First workout 10 am – Second workout 11:25 am – Obstacle course 12: 45 pm – BBQ 2 pm – raffle and prizes BBQ notes: Burgers, dogs and condiments will be provided. Potluck for salads, sides, desserts and other options (sign up sheet will be posted at gym) Raffle and prizes: We will have a 50/50 draw If anyone is interested in adding to the raffle table please talk with Keith (i.e. small items, homemade treat, etc.) Heat schedule: Workout #1, Burpee relay: Heat 1:…
June 28 2014
All levels x 2 4 minute AMRAP’s: 5 Tire flips + 1 Farmer carry 5 cal row + 5 burpees 5 cal ski + sled sprint Teams of 2-3, alternating complete sets, rest 1 minute between AMRAP’s
June 27 2014
Performance and Sport 4 sets: Rotational lunge stance sand bag clean x 6-8 each DB Push press x 10-12 Plank hold x 45 seconds 3 rounds for time: 400 m run 50 DU (150 SU) 30 KB swings Sport 8 minutes work up to: 3 RM T&G Power clean 8 minute work up to: 3 RM BTN jerk 5 x 5 Pendlay row 5 rounds for time: 3 Dead lift @275/185 20 Wall balls 20/14 250 m run Goal is technical perfection and unbroken reps…you may need to take down the intensity.