Rest Day

Sunday, August 30, 2020

THIS WEEK-AT-A-GLANCE

MONDAY

SWOD

Alternating OTM x 10 (5 Rounds):
Odd – 3-Position Power Snatch*
High Hang, Above Knee, Deck
Even – 7x Thrusters

METCON

IT’S GOIN’ DOWN

21-18-15-12: 
Hang Squat Snatches (75/55) 
Thrusters (75/55) 

After Each Set: 30 Double Unders

25’ cap

TUESDAY

METCON

4EVER”

AMRAP 4
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:00
15/12 Calorie Row
15 Burpees
15 Pull-ups

WEDNESDAY

METCON

Kelly” (BMG)
5 RFT:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

Compare to 6/19/18
Cap: 35 mins

CASH OUT

2 rounds
8x tricep dips (bar/ring)
20x hip extension or good morning
30x situps, abmat

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

Option 1:  Rowing Sprint Intervals: (30’)
250 M, Rest 1’
500M, Rest 2’
750M, Rest 3’
1000M, Rest 4’
750 M, Rest 3’
500M, Rest 2’
250M, Rest 1’

Option 2: BS
20’ AMRAP
400M Run
15x BS 60% 1RM BS

Option 3: EMOM 20’
Odd: 5-8 HSPU
Even: 5-8 Pull up
*Athlete’s choice strict or kipping

FRIDAY

SWOD

Back Rack Reverse Lunges

On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)

METCON

“21 Savage”

For Time: 
75/50 Calorie Row or 1200m run (RX+ bike)
21 Double Dumbbell Front Squats  
21 Double Dumbbell Push Presses  
21 Double Dumbbell Hang Clusters 

Dumbbells: 50’s/35’s

NEWS AND UPDATES

The Blue Shirts

You know your Rebel coaches wear blue shirts; that’s our “uniform” and we wear them proudly. The blue shirts are a visual for you to know which coaches are on the floor in a coaching capacity. Many of your coaches train during your class times and when this is the case, we change our shirt from the blue coaching uniform.

We always want to be available to you, to answer questions, and to help guide you. For some of us, we have a hard time turning that off during our time be to an athlete training in class along side of you. We recognize we are offering you a service and of course, we want to see you succeed.

Just like you, an hour of training is a form of self-care for us, stress relief, time to chip away at personal goals, and relate to you athlete-to-athlete. This allows us to be the best coaches we can be and provide the best service to you.

Help us, by seeking out a blue shirt when you need help with scaling, have general questions, need to turn in dues, change your credit card, pay for protein, etc. That doesn’t mean we want you to ignore us while we are training with you. Treat us just like any other athlete during the WOD from talking strategy, encouraging words, or maybe even a little trash talking.