Nov 22 2013
Fitness and Performance 4 sets: Compound set 8 DB push press + 12 Bench dips (feet up) Rest 60 seconds 12 hollow rocks Rest 60 seconds 10 minute AMRAP DB renegade row x 5 Slam balls x 10 150 m row or 100 m ski or 5 cal airdyne or 5 burpees Sport 4 sets: 6 HSPU + 12 Ring dips Rest 60 seconds 6 CTB pull ups Rest 60 seconds 10 minute AMRAP 5 DB snatch (right) 5 waiter lunge (right) 5 burpees 5 DB snatch (left) 5 waiter lunge (left) 5 burpees
Nov 21 2013
Fitness and Performance Keep the clock running 3 rounds: 6 Burpees 12 KB swings …when the clock strikes 5 minutes 4 rounds: 5 HSPU 15 SDHP w/KB 20 jumping lunges …when the clock strikes 15 minutes 5 rounds: 10 Situps 15 medicine ball cleans 20 Mt climbers (each step =1 rep) 25 DU or 50 skips Sport OHS 5-5-3-3-1-1 Front Squats 2-2-2-2-2 60-80% Accessory Good mornings 3-3-3
Nov 20 2013
Fitness and Performance 10-15 minutes working up on Dead lift technique, loading is based on stability and form. 5 x 400 m row Work Rest Ratio 1:1 Goal is consistency, not max effort. Keep your SPM under 28 and keep each piece within 5 seconds of each other. Sport 10-15 minutes working up to a heavy 3 RM Dead lift 4 sets for times: 10 DL @60% 20 box jumps (step down) 24″/20″ 40 DU Rest 2 minutes between sets. Goal is to go unbroken on each movement, each set.
Nov 19 2013
Hey guys/gals! We are in the planning stages for the December Team challenge. Please register on the Facebook page or in Zen planner. We need to know how many teams are participating? The teams will be drawn this coming Saturday Nov 23, 2013. This will give each team 2 weeks to discuss strategies, discuss strengths and weaknesses and maybe even participate in a few team workouts in class. We also need to know if anyone is interested in being a judge or a volunteer to help with moving equipment or cleaning etc… Thanks again for all your support for what we think will be a really fun day, and an opportunity to crown “King and Queen” of the Rebels for 2013. Fitness 3 sets: 1 arm/ 1 leg DL x 6-8 each Goblet squats x 6 (3 sec pause) Plank with leg lifts x 6 each 10 minute AMRAP 5…