Dec 25 – 26 2013
Happy holidays Rebels…enjoy your family and friends. See you all in the gym on Friday.
Dec 24 2013 “winter slay ride”
All levels “Winter Slay Ride” For time with a partner 5 k row 100 Wall balls 150 KB swings 200 DU Alternate and divide reps as you and your partner want.
Dec 23 2013
This is a repeat from January last year…review your results and good luck. Fitness and Performance 10 minutes working on mobility and squat mechanics: Banded pigeon and hip release TRX bottom up squats Ankle mobility For time: “Butt blaster” 20-16-12-8-4 Sand bag squats TRX/Ring rows ***Performance 90#/60# Sport 10 minutes working up to a heavy single back squat For time “Butt blaster” 20-16-12-8-4 Back squats 135/95 (use a rack) Pull ups
Dec 21 2013
Teams of 2, alternating complete rounds. All levels 2 sets for max rounds 3 minute AMRAP 12 Box jumps 24/20 1 Sled push 200/150 60 seconds Rest 3 minute AMRAP 12 T2B 5 calories on Airdyne 60 seconds rest 3 minute AMRAP 12 KB swings 25 DU 60 seconds rest 3 minute AMRAP 12 Ring dips 5 calories on Ski Erg 60 seconds rest