Jan 02 2017
BLOG NOTES 2017 the blog will see some changes… The daily workouts will no longer be posted in advance. Our team is always focused on delivering the best possible experience for our members. We pride ourselves on providing the best training program. Our team is 100% focused on your unique goals and needs. To keep our focus 100% on our gym members and individual clients we need to be efficient and maximize our time accordingly. Writing the WOD blog -daily, weekly and monthly requires a substantial amount of time. This time will be better spent focused on our clients. While we know that some of you have followed the WOD blog for years? We know that we will be able to provide better services and education for our members. This opportunity will also allow us to partner with more clients and keep focused on their individual needs. There will always…
Dec 31 2016
A huge thank you to all the REBELS that have supported the REBEL system, fitness program and community this year. 2016 has been our strongest year yet. All the best in 2017 WOD NOTES Team has: one rower, one med ball, one barbell and one box. All 4 team members start behind the rower. 3-2-1-GO and the first member starts rowing and then moves onto the wall balls… Conga line format today. Teams of 4, 2016 m row 200 wall balls 2016 lbs Dead lift ea 16 burpee box jumps ea 200 DU 2016 m row Sport Halting Snatch DL + Snatch 4 sets Keep it light, strong position off the floor 5 sets Snatch + OHS (1+2) Lets dial in some technical issues we’ve seen over the last cycle. Speed and position are key today. Deficit Snatch grip Dead lifts 4 x 3 @110% Press in Split jerk stance…
Dec 30 2016
WOD NOTES Some olympic lifting practice followed by an fun EMOM Fitness 20 minutes Working on clean and jerk technique EMOM x 12 5 Heavy KB Swings + 2 V ups* *add 2 V ups each round and go back to 2 if you fail Performance 20 minutes Build up to a heavy Clean and Jerk EMOM x 12 3 C&J @155/105 + 2 T2B* *add 2 T2b each round and go back to 2 if you fail Sport Snatch grip sotts press 3 sets x 5 reps Snatch build up to 1 RM HBBS build up to 1 RM
Dec 29 2016
Fitness and Performance You know what day it is…. EMOM x 20 minutes Pick two goats Sport Clean grip sotts press 3 sets x 5 reps Clean and Jerk waves 1 = up to 70% x 2 singles 2 = 50% – ME single 3 = 50% – 80% x 2 singles Snatch balance + OHS, 1 + 2 3 sets @ 5 RM OHS