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.- 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.