Rebel Summer Challenge
Workout 1: “Burpee relay” For time: 50 crossover skip rope 250 m row 30 burpees 40 backwards skip rope 250 m row 20 burpees 30 DU 250 m row 10 burpees Rowing and skipping is performed at the same time, burpees must be performed as alternating. Workout 2: “Skills and power” Each athlete must pick 2 options -3 attempts @kneeling med ball throw -1 attempt @max shuttle runs in 60 seconds -3 attempts @max watts on rower -3 attempts @max distance broad jump Workout 3: “Obstacle course” For time: 1 length tire flips (together) alternating shuttle sand bag carry filling the wheel barrow 1 lap wheel barrow sprint (together) 1 length tire flips (together) alternating shuttle sand bag carry to finish
July 4 2014
Fitness 4 sets: DB split squats x 6-8 each leg 4 sets: Alternating DB chest press x 12 4 sets of complex: Bench dips x 8 + banded triceps kick backs x 12 3 sets of complex: Supine K2E x 12 V sits x 12 Toe reach x 12 Performance 5-5-5-5-5 Bench press 5-5-5-5-5 Back Squats 2 attempts: Max reps Strict pull ups Sport 5 sets of complex: Snatch Pull + Snatch @80% 5 x 2 OHS @80% 5 rounds for time: 5 Squat cleans @155/95 5 Bench press @155/95 Compare to July 20 2011
July 3 2014
Fitness and Performance 3 sets: Cossack squats x12 60 seconds rest Plank hold x45 sec 60 seconds rest Skipping practice x 60 sec 60 seconds rest 12 minute AMRAP 250 m row 250 m run 10 burpees Sport 3 sets: Box shoulder stretch x 30 sec 60 seconds rest Seal walks x 3o’ 60 seconds rest Chest to wall HS hold x 30 sec 60 seconds rest 12 minute AMRAP 30 feet HS walk 100 front rack sand bag walk 90/60 20 CTB pull ups
July 2 2014
Fitness and Performance 3 sets: Band reverse fly’s x 18’s Bird dogs x 6 (3 sec pause) 1/2 TGU x 3 each 3 minute clock x 3 10 pull ups 20 push ups 30 sit ups 40 air squats Rest 3 minutes Complete as many reps as possible in 3 minutes, then rest 3 minutes, and start the additional sets where you left off. Sport Rest day