Side Effect

Friday, December 4, 2020

Pictured above: Back when Dave Blu was a new athlete!! Coach Sam giving him one of his first lessons in Basic Training.

WORKOUT OF THE DAY

1. SIDE EFFECT
AMRAP 10’
5 DL 335/235
10/7 Cal A-Bike, 13/10 Cal Row or 200M run
50’ HS Walk

5:00 rest

AMRAP 10’
10 DL 225/155
15 Kipping HSPU
200m Run

2. OPTIONAL/TIME PERMITTING
2-3 Rounds:
25 Abmat situps
1:00 Plank
15 Pushups

NEWS AND 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.