Friday, August 21, 2020
Happy Birthday Will Spelman & Justin Machado!
Work Out of the Day
SKILL/SWOD
Clean and Jerk Stamina
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks
Week 2: 55% of 1RM Clean and Jerk
METCON
“Buy, Buy, Buy”
AMRAP 5:
Buy-In: 50/35 Calorie Row/Bike/or 600M run (3:00)
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)
Rest 5 Minutes
AMRAP 5:
Buy-In: 40/30 Calorie Row/Bike or 500M Run (2:30)
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/25 Calorie Row/Bike or 400M Run (2:00)
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)
RX+
NEWS & UPDATES
BEST KEPT SECRET AT REBELS….REBEL RUNNERS!
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.