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BeetleJuice

FRIDAY, AUGUST 10, 2018

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WOD
SWOD

5X3 PJ (From the floor, climbing in weight)

METCON

BeetleJuice:
4Rds for Reps (45sec of work, 15sec transition)
1: Assault Bike Calories
2: Burpees
3: Row Calories
4: DU
5: Rest


RX+
SKILL/STRENGTH

Power Clean Primer
Build to Moderate 3-Position Pausing Power Clean

Power Clean 
Build to 10 Rep Max


METCON

“Jump City”
For Time: 
1 Round:
800 Meter Run
80 Double Unders
21 HPC (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 HPC (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 HPC (155/105)


STRENGTH BIAS
SWOD

1RM OHS (from rack)

1RM Clean (Full squat clean from the ground)

ACCESSORY

3xME UB Dips: record your progression (if scaled) and average of all 3 sets. Rest 3min between sets

METCON

4min AMRAP:
Burpees!


NEWS & UPDATES

GYMNASTICS WORKSHOPS COMING TO REBELS IN AUGUST!

Our friend at i99 Gymnastics will return to Rebels on Saturday, August 25th for two workshops and some private sessions.

Registration: https://i99fit.com/rebels/.  Check the box for a special discount code good until 7/31!

Rebels 2018-Flyer

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Saturday Clinics

10a-1p Level 1 Clinic – Mobility, Handstands, Pull-ups, T2B, Ring Swings and lead up to Muscle-up.

2p-5p Level 2 Clinic – Mobility, HSPU, Butterfly Pull-ups, Bar Muscle-ups, Ring Muscle-ups

WANT TO IMPROVE ON YOUR OLYMPIC LIFTS? 
USA WEIGHTLIFTING IS COMING TO REBELS!!!

dbthump.com

[dbthump.com]

REGISTER TODAY TO TAKE PART IN THE USAW SPORTS PERFORMANCE COACHING COURSE ON SATURDAY, SEPT. 22nd & 23rd.

SPORT PERFORMANCE COACHING COURSE
This introduction to weightlifting training is open to anyone 17 years of age or older. The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over 2 days, typically Saturday and Sunday, and lasts approximately 13-14 hours. This course is applicable for Strength & Conditioning/Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches. In compliance with our USOC accreditation, the free online Athlete Development Model training and exam is required to receive your Level 1 Sports Performance Coach Certification.
2 Day Course:
Includes certification as USA Weightlifting Sport Performance Coach upon successful completion of online Sports Performance exam and Athlete Development Model exam

  • This Level 1 certification is required for formation of a USA Weightlifting Registered Club.
  • Coaches’ Liability Insurance is available to certified coaches.
  • Course cost: $499, plus membership

yesterday's results

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