ALL THE REST

Sunday, November 3, 2019

REST DAY!!!

THIS WEEK AT A GLANCE

 

MONDAY

  1. Session 3 of 4:
    Front squat/back squat
    12 rounds (6 each)
    2 front squats
    4 back squats
    From the rack. Increase from last week to 71% 1RM BS
  2. For Time
    21-15-9
    Power clean (115/75)
    Thruster
    Cap 15′

TUESDAY

  1. Gymnastic Complex
    Every 1:30 x 7 rounds
    5 T2B
    4 C2B
    3 BMU
    Goal: complete each 1:30, ideally unbroken
  2. 3 x 4:00 AMRAP
    20/15 bike
    25 x 10m shuttle
    Max calorie row
    Rest 4 minutes between rounds

WEDNESDAY

#Soulcrushwednesday

  1. WB/DB Conditioning
    10′ EMOM
    Odd: 15 WB (20/14)
    Even: 20 DBSN (50/35)
  2. “Bruiser”
    AMRAP 12:
    15 PJ (115/85)
    30 Air squat
    60 DU

THURSDAY

OPEN GYM OR…

5 Rounds:
8 Strict pull ups
8 Strict dips
8 KBS (right arm)
8 HPC (right arm)
8 PJ (right arm)
8 OHWL (right arm)
8 KBS (left arm)
8 HPC (left arm)
8 PJ (left arm)
8 OHWL (left arm)
8 Turkish getups (4 each arm)
400m run
*Scale KB load based on Turkish getups

FRIDAY

CrossFit Open workout 20.5

NEWS & UPDATES

MORE WAYS TO FIND SUPPORT AT REBELS


Rebel Runners – Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, walk….and
socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guilt-productively” slow, but also accomplishes the rover-style sub-maximal type of training we’d love to see you all do on a Rest Day! If you’re interested, find us on Facebook or ask Coach Moana as she leads the group.


Also, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 


Rebels on Paleo  – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.


Rebel Girls  – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking
for equipment or clothing recommendations…it’s all there.  All women, all CrossFitters. Good forum if you need us.  Find us using the link in the title and ask to join.