Tempo Tuesday

Tuesday, May 19, 2020

Happy Birthday Amanda E!

Workout of the Day

1. SKILL/SWOD

Tempo DL*
4 Rounds of 7 reps
3-1-3-1 tempo
*Not heavy, but PERFECT form

Alt each set with:
Rounds 1 & 3: 10 T2B AHAP
Rounds 2 & 4: 10 Push up burpees 

2. METCON

10 Minute AMRAP:
10 BJ (24/20)
10 Cleans* (155/105)
*Fastest way: you may power clean or squat clean. Athlete’s choice! 

Cashout: 3 Rounds:
15 WB OH Sit up
10 Lateral WB throw against wall

REBEL EQUIPMENT

1. SKILL/SWOD

Tempo Single leg DL*
4 Rounds of 7 reps each leg
3-1-3-1 tempo

Alt each set with:
Rounds 1 & 3: 10 V Up
Rounds 2 & 4: 10 Push up burpees 

2. METCON

10 Minute AMRAP:
10 Broad jumps
10 Alt DB cleans*
*Fastest way: you may power clean or squat clean. Athlete’s choice! 

Cashout: 3 Rounds:
15 Weighted OH sit up (or no weight keeping arms over head)
20 Russian twists

NO EQUIPMENT

1. SKILL/SWOD

Tempo Single leg DL*
4 Rounds of 7 reps each leg
3-1-3-1 tempo

Alt each set with:
Rounds 1 & 3: 10 V Up
Rounds 2 & 4: 10 Push up burpees 

2. METCON

10 Minute AMRAP:
10 Broad jumps
10 Alt odd object c
leans*
*Fastest way: you may power clean or squat clean. Athlete’s choice! 

Cashout: 3 Rounds:
15 Weighted OH sit up (or no weight keeping arms over head)
20 Russian twists

NEWS & UPDATES

CONGRATULATIONS TO NEWLY APPOINTED “HEAD COACH” AND “OPERATIONS COORDINATOR”, COACH TIFFANY!

Read about it HERE!

THIS WEEK ONLY: NO SATURDAY  YOGA ON ZOOM


Top 10 Ways To Return To Rebels
Post “Safer At Home” Orders

As we begin to prepare to return to the Box (YIPPIE!!!!!!!) post COVID shut down, your coaches have created a list of things to consider when returning.

Sanitation:

These items are simply to help us keep proper social distancing, and reduce the surface areas that will need to be sanitized.

  1. Change into your workout clothing at home (or at work) if possible.
  2. Post workout, if you can, shower at home.
  3. When nature calls, it calls…but we’d be doing a disservice if we didn’t encourage you poop at home too.
  4. Be mindful of how much gear you bring in. Gym bags will stay with you at your pods, as opposed to being stored on shelves.
  5. Stay hydrated, for sure! It’s getting hot out! That being said, all drinks should have a lid.

Workouts:

These items are just a few things to keep in mind about your workouts as you ramp up your training.

  1. Be mindful of how you’re feeling working out. We might be feeling super competitive now that we are able to workout with friends. Remember, it’s OK to take a break if you need one. Just be mindful as you transition back to higher intensity workouts with heavier loads, and peer pressure to go faster and harder. Let’s hope you won’t need to puke, but if you need to, you’ll most likely end up invading another athlete’s space to get outside. LOL
  2. When coaches are yelling…we mean…coaching you to squat lower, come to full extension, or to lock out your elbows, remember how much you missed us while working out at home.
  3. Welcome back to alpha/bravo progressions. When thinking of scaling options for the workouts, be cautious and more conservative with respect to loads and reps. It’s OK to over scale the first few weeks as you ramp your training up.
  4. You most likely will be sore. That’s expected. Take extra time at home to stretch and mobilize. You won’t have space at the Box to stretch and roll after the workouts, so carve out time at home!
  5. While in your workout pods, you’ll be limited to where you can go in the Box. If you need something, or you have a question don’t be afraid to call out to a coach!  We are here to help you, support you, guide and encourage you. Don’t be shy…we missed you and want to interact with you.