Front Squats and Annie+

Tuesday, April 7, 2020

WARM UP

800m Run (or run ~2 minutes)
3 Rounds:
15 Goblet squats
15 KBS (or DB or lateral jumps)
:30 burpees

HOME-GYM

SKILL/SWOD

5×5 Front squat (65-75% 1RM)
+ plus
1 ME set to failure*
* Tag us on social media and let us know your barbell weight and ME reps 

METCON

Annie+
50-40-30-20-10
Double unders
Sit ups
Directly into
5-10-15-20-25
KBS
WB

REBEL EQUIPMENT

SKILL/SWOD

5×5-7 DB curtsy front squat each side*
+ plus
1 ME set to failure**
*Do curtsy likea  pistol progression with one foot tucked behind other ankle
** Tag us on social media and let us know your dumbbell weight and ME reps

METCON

Annie+
50-40-30-20-10
Double unders
Sit ups
Directly into
5-10-15-20-25
KBS (or DBSwing)
Jump squats

NO EQUIPMENT

SKILL/SWOD

5×5-14 Front squat (with odd object like a bag of dog food or your kid)
+ plus
1 ME set to failure*
* Tag us on social media and let us know your odd object and ME reps

METCON

Annie+
50-40-30-20-10
Running in place
Sit ups
Directly into
5-10-15-20-25
Mountain climbers (4 count=1 rep)
Jump squats

NEWS & UPDATES

Coach Tiff finds the #silverlining in our current COVID situation. Check out the new blog post “The Silver Lining” it’s a quick read. What’s your silver lining? Let us know!!! #remoterebels #rebelstrong #bethelime

 

SATURDAY LIVE YOGA ON ZOOM WITH COACH TIFFANY

So, as you may know, we did our first Saturday Zoom (vrtual) yoga class on April 4th and it got bombed! This means, people we didn’t want to, joined the meeting and started causing a ruckus!  So we closed zoom and thank goodness Coach Paul was there and we were able to move to facebook and Instagram live without a hitch.
Moving forward, Coach Tiffany has made the following protections to prevent this from happening again:
  • The meeting is now password protected. To obtain the password, email us or you can text the box phone or if you have a coaches phone number, they all have the password.
  • The link to join the meeting has not changed.  https://zoom.us/j/5535719291
  • Tiffany has enabled a “waiting room” in Zoom. This means, she will allow people into the meeting. So if someone signs in using a name we don’t know, they  won’t be allowed in. So be sure  to put your name in during the prompts as you sign into zoom. So for example, if “galaxy 8” signs in, we’re not allowing them into the meeting because we don’t know who that is.
  • Once we start the yoga class, Tiffany will wait maybe 5 minutes to allow for those joining fashionably late, and then she’ll  lock the meeting so no one else can join.
There is information in the facebook event to advise we’ve got a password now.
For more information, you know how to reach us!