SUNDAY, DECEMBER 29TH, 2019

EVERYBODY REST!!

You get some rest, you get some rest and you get some rest!

THIS WEEK AT A GLANCE

MONDAY

A.Tempo Front Squat
7 x 1
Tempo: (10-0-X-1)
Start at 55% and climb. From the Rack.

B. Push Press
4 Sets of 6 Reps
Rest 2Mins between sets. Climbing, from the deck.

C. “Blitzkrieg”
12Min AMRAP
20/15 Cal Row
15x Thrusters 115/85

TUESDAY

GYM ONLY OPEN 6,7,8,9AM due to New Year’s Eve holiday hours.

“2020”
20 Rounds for Time:
5x T2B
3x HC&J 135/95
1x FS 135/95

WEDNESDAY
CLOSED FOR NEW YEAR’S DAY

THURSDAY

OPEN GYM OR…
A.
Grunt Work: (Not For Time)
30-20-10
Single Dumbbell Front Squat 50/35
Single Dumbbell Step Up 50/35 24/20
Directly into…
10-20-30
Alternating DB Snatch 50/35
Wallball 20/14

B.
Midline:
Accumulate…
3:00 DBall Hold
2:00 Hollow Hold
1:00 Ring Dip Support Hold

FRIDAY

A.
Tempo OHS
5 x 1
Tempo: (7-7-7-1)
Climbing in load, from the rack.

B.
“Power Move”
10Min AMRAP:
6x PSN 95/65
9x OHS 95/65
12x BJ 24/20

NEWS & UPDATES

WE RUN ON A PUBLIC STREET

This is Joel. Joel enjoys long weighted runs on the side of the road. Be like Joel.

Here at Rebels we have a decent run set up. We can utilize our back door to run to our straight, flat road and go down and come back without any hills, obstacles or obstructions.
Here are some situations our coaches have experienced while visiting other boxes on vacation:
-Have had to run down/up stairs leaving and entering the building
-Have massive hills as part of their 400m (talk about slowing your times)
-Crossing train tracks at a busy intersection
-Big rocks and gravel to be avoided
-Running through bushes to get to the trail that is the actual run path.

All these things can make your run much more challenging and a lot scarier. We’re not running on a residential road, so there are no dogs chasing us. But this is a public road so we have people flying to and from work at all hours of the day. All we have to do here at Rebels is KEEP OUR HEADS UP and STAY OUT OF THE STREET! …And wear the occasional reflector when it’s dark out.
We all know how tired we can get while running, especially a few rounds into a workout. Being on a busy road like we are we ask that you keep your head up and be vigilant while you run. It is the cars job to avoid humans and it is the humans job to make themselves easily avoidable. =-)

If you were driving to work at 7 in the morning and it was still dark out and you are half awake would you be 100% ready to avoid someone running in the road? This is how we have to think. It is a two-lane road, metaphorically and literally. So let’s hug the side of the road as closely as possible.