REST DAY or… AT-HOME- “LYNNE”

Thursday, March 19th, 2020

Happy Birthday Chris “CJ” Johnston!

Work Out of the Day

HOME GYM
METCON
(AKA you have an at-home gym)

4Rounds
4Min on/ 4Min off
Row or Run*
* With the run – run on a watch or timer and try to run a straightaway or an “out” of an “out and back”.   Hang out where you end the 4 minutes to rest…and try to run the next 4 minutes “back” to the starting place – AT LEAST hit the same distance, or more! Try to continue to meet or beat that all three times after the initial run.

 

Lynne
5Rounds for max Reps:
Bodyweight Bench Press
Pullup

 

 

REBEL EQUIPMENT
METCON
(You rented a DB/KB/SandBag from Rebels)

4Rounds
Run for 4Min
Rest 4Min

*See notes on running above”

 

Lynne
5Rounds for max Reps:
Single Arm DB Bench Press (or Floor Press)
Single Arm Bent Over Row

Max reps = 15 each side (trust us!)

NO EQUIPMENT
METCON
(You do not have any gym equipment at home)

4Rounds
Run for 4Min
Rest 4Min

 

Lynne
5Rounds for max Reps:
Max Effort Clapping Pushups*
20 “Pull Forwards” (#5 in the video)

*OK to do these from knees if you don’t have a band or elevated (safely elevated) locatio.

NEWS & UPDATES

Hey Rebels!! Effective Wednesday, March 18th, Rebels will close due to the coronavirus.

We hate that it’s come to this.
We have programming plans to get you guys set up at home to train along the same programming template. Check the blog, Instagram and facebook daily for the wod and alternates. Text us on the box phone if you have any question.
We pray this virus crisis ends quickly and we can all get back to some sense of normalcy. Take this opportunity to train with your family!!