Jan 2 2014
All levels Teams of 2, One person rowing (cals) the other person performs Wall balls 10-12-14-16-18 Rest 5 minutes then… One person DU the other performs Burpees 10-12-14-16-18 Both athletes must complete all required reps of WB and Burpees First piece score = time to complete + total calories Second piece score = time to complete + DU
2008-2013 Review
This past few years have come with a lot of change for the Rebels. 2008-2010 Driving door to door delivering fitness one client at a time. Working in various gyms and starting an idea for the future. 2010 – 2011 Renting out some space in a local gym was our first home. We started Monday night ladies classes with 4 ladies that grew to 6 .We had some fun workouts, some laughs and the first idea that the “Rebel” dream could one day become a reality. For those that started in the “smelly” gym I thank you, without this first step the “Rebel” way would still be driving door-to-door delivering fitness in a bag to clients one at a time. 2011 – 2012 The 2 car garage was our home gym…the small group of 6 quickly grew to a small group of 25. And the realization that we had something…
Dec 31 2013
Fitness “Times square” For time: 50-40-30-20-10 Calories rowing Air squats Single unders Performance “Times square” For time: 50-40-30-20-10 Calories rowing Air squats Double unders Sport “New years count down” 5 rounds for time 3 HSPU 6 DB hang squat cleans 12 Pull ups 24 DU
Dec 30 2013
Fitness EMOM x 20 Even minutes DB push press x 6-8 Odd minutes x 30 seconds of rowing (cals)| Score is heaviest weight of DB and total calories on rower 3 sets: V sit ups x 8-12 Rest 60 seconds TRX or Ring rows x 8-12 Rest 60 seconds Focus on feet and hands moving in unison for V ups Ring rows should be slow controlled on the negative and quick on the positive Performance and Sport EMOM x 20 Even minutes BB Bench press x 3-5 Odd minutes unbroken DU x 45 seconds Score is heaviest load on bench and total # of unbroken DU 3 sets: GHD sit ups x 15 Rest 60 seconds Accumulate 30 seconds of HS hold Rest 60 seconds