Rebel Holiday Team Challenge Workouts
Hey guys, I know you have all been anxiously awaiting the workout announcement. There have been many questions and concerns over the past few weeks. Will there be double unders?…Will there be pull ups?…Will if I can’t do HSPU?…What about running? And T2B? Okay, without any more delay here are the workouts: Both working at the same time WORKOUT #1 2000 m row + 150 wall balls WORKOUT #2 Max weight sled pull Alternating as needed WORKOUT #3 3 rounds for max reps 60 seconds of box jumps 24/20 (Masters 20/16) 60 seconds of push press 75/55 (Masters 55/35) 60 seconds of burpees 60 seconds of power cleans 95/65 (Masters 65/45) 60 seconds of rest
Nov 30 2013
Fitness and Performance Fight gone bad 3 sets for max reps 60 seconds of wall balls 60 seconds of SDHP 75/55 60 seconds of box jumps 20″ 60 seconds of Push press 75/55 60 seconds of Rowing 60 seconds of Rest Sport Power clean 3-3-3-3-3 50-65% 1 Hang power snatch + 3 OHS 1-1-1-1 50-70% HBBS 3-3-2-2-2 60-85%
Nov 29 2013
Fitness Rowing 6 sets x 2 minute clock 3 sets @26 SPM 2 sets @30 SPM 1 set @30+ SPM Rest exactly 2 minutes between sets Record total distance traveled Performance and Sport 4 sets for times: 15 power snatch 75#/55# 15 calorie airdyne 15 T2B 15 burpees Rest 3 minutes between sets Mix the order every set. Set #1 order as written Set #2 Airdyne-T2B-Burpees-Snatch Set #3 T2B-Burpees-Snatch-Airdyne Set #4 Burpees-Snatch-Airdyne-T2B Record record each time separately.
Nov 28 2013
Fitness 15 minutes working up to a heavy 5 RM Front Squats 21-15-9 Goblet or Sand bag squats Ab mat sit ups Performance 15 minutes working up to a heavy 1 RM Front Squats 21-15-9 Front squats 135/95 (no rack) Pull ups Sport Snatch high pulls off blocks 3-3-3 @90% Snatch off blocks 3-3-2-2-1-1 50-85% HBBS 3-3-3-3-3 60-75%