April 3 2013
Level 2 Strength Snatch 2-2-2-2-2 21-15-9 Power cleans 155/105 Box jumps Pull ups Level 1 and Fitness Strength 4sets for technique DB hang cleans x 12 DB push press x 6-8 Laying toe reach x 30 seconds Conditioning 10 minute AMRAP 10 KB swings 16/12 10 wall balls 20/14 10 step ups 24/20
April 2 2013
All levels Mobility Banded samson Banded lat release Wrist mobility Lacrosse ball hip flexor release Lacrosse ball upper back Conditioning 7 sets for reps 2 minute running clock 250 m row AMRAP DU 2 minute rest Cool down/stretch Couch stretch Banded lat release
April 1 2013
Paleo challenge Benchmark workouts Fitness: 500 m row for time for time 50-40-30-20-10 Ab mat sit ups 100-80-60-40-20 skip rope Performance (level 1) 5 rep max Back squat 3 rounds for time 400 m run 21 KB swings 12 pull ups Competitive (level 2) 1 RM clean and jerk 3 rounds for time 400 m run 21 KB swings 24/16 12 Pull ups
April Paleo challenge
The Rebel’s April Paleo challenge starts April 1st (not April fools joke). This challenge is an individual challenge but creating a support system with friends, family etc… will keep you accountable and successful. This challenge is a way to better health and performance for a longer, happier life. You must consider new habits, routines, and time management to help this new lifestyle become easier. You might have to overcome temptations while you’re “on the go,” with friends, attending a wedding, birthday party, on vacation, or in your own home. There are no exceptions. This Paleo challenge is 30 days and 20$ per person to participate. The more people who participate the larger the prize. How to prepare? Take before and after photo’s, use your own camera here and wearing a bathing suit is best. If you are comfortable with the photo’s please share. Take measurements, Chest, waist, thigh again in…