Community “Thank you”
We have a diverse community full of Rebels that keep coming back year after year – we can’t thank you enough for your continued support. You guys make the Rebel gym an inclusive environment and a really fun place to train! We would like to recognize a number of people that have been with us from the beginning (nearly 5 years) -back when we we’re renting space in a small gym using borrowed equipment and making the best of what we had. Also recognize those who saw the vision of what the Rebel gym could be (nearly 3 years) -even though we were training in a small 2 car garage with ceilings so low that our skipping ropes would hit and learning to lift weights without waking up the neighbours. We are humbled by your commitment and thank you for allowing us to develop and grow. A SPECIAL THANK YOU…
June 7 2014
Fitness and Performance For time: 800 m row + 40 pull ups 600 m row + 60 push ups 400 m row + 80 sit ups 200 m row + 100 air squats Sport 5 x 2 pause snatch 3 x 3 BTN PP 1 x 20 Front rack walking lunges 4 sets for total time and # of CTB: 400 m run ME UB CTB work : rest = 1 : 1
June 6 2014
Fitness 4 sets: DB push press x 8-10 Band reverse fly’s (W-T-Y) x 6’s Hip thrust (sand bag) x 6-8 3 rounds for time: 400 m run 21 Heavy Russian swings 12 Horizontal ring rows Performance 15 minutes: Power clean and jerk technique 3 rounds for time: 400 m run 21 KB swings 24/16 12 Pull ups Sport 15 minutes build up to: today’s heavy 1 RM C&J For time: 21-15-9 Dead lifts @225/155 HSPU
June 5 2014
Fitness 3 sets of 10 Dead lifts @75% Max UB push ups Rest as needed 400 m sprint Rest as needed 3 attempts @Max height PVC jump Rest as needed Max UB Sit ups (100 max) Performance Dead lifts 3-3-3-3-3 Max UB Push ups Rest as needed 400 m sprint Rest as needed 3 attempts @Max height PVC jump Rest as needed Max UB DU (2 mulligan attempts @20DU) Sport 15 minute to build up to: 1 RM Dead lift 2 minutes Max MU Rest as needed 400 m sprint Rest as needed 2 min max distance HS walk Rest as needed Max UB DU (2 mulligan attempts @20DU)