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  • Home
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REHOBOTH BEACH BARBELL CLUB
  • Home
  • Get Started
  • Our Gym
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    Archives

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April 30th, 2020

4/30/2020

 

STRENGTH

Floor Press - Work up to a heavy set of 3

​Use appropriate implement for your goal and skill level: barbell, dumbbells, kettlebells, axle, etc.
ACCESSORY

*ALT EMOM x8*

(1a) Dumbbell Row
(1b) Dumbbell Zydrunas Press


​CONDITIONING

*AMRAP 15*

15 Calorie Row
8 Strict Pull Ups
8 Shoulder to Overhead


AHAP using dumbbells or kettlebells as necessary.
ACCESSORY

*ALT EMOM x8*

(1a) Pull Ups or Towel Rows
(1b) Dips or Push Ups


​CONDITIONING

*AMRAP 15*

200m Run

100ft. Overhead Carry
10 Burpees

AHAP using dumbbells, or kettlebells, or something similar as necessary.
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April 29th, 2020

4/29/2020

 

MOBILITY

*ALT EMOM x2*

(1a) 
Jumping Jacks
(1b) Inchworms
(1c) Reverse Bear Crawls
(1d) Blackburns
(1e) Bent Knee Iron Crosses
(1e) Hollow Rocks

​ACTIVE RECOVERY

*5 Rounds*

400m Run or 500m Row or 

2 Min Jump Rope at 75% effort

Rest :90 - :120 as necessary.


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April 28th, 2020

4/28/2020

 

STRENGTH

Deadlift - Work up to a heavy set of 3

​Use appropriate variation and implement for your goal and skill level: sumo, conventional, barbell, axle, trap bar, etc.
ACCESSORY

*ALT EMOM x8*

(1a) Reverse Dumbbell Lunges
(1b) Sled Pulls


​CONDITIONING

*AMRAP 12*

10 Alternating KB Snatches
8 Toes to Rings
6 Burpees

AHAP using a barbell, dumbbells, or kettlebells as necessary.
ACCESSORY

*ALT EMOM x8*

(1a) Walking Lunges
(1b) Bear Crawls


​CONDITIONING

*AMRAP 12*


200m Run
20 Hollow Rocks
10 Overhead Squats

AHAP using a dumbbell, or kettlebell, or band as necessary.
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April 27th, 2020

4/27/2020

 

STRENGTH

Push Press - 5x5

​Use appropriate implement for your goal and skill level: barbell, dumbbells, kettlebells, log, axle, keg, etc.
ACCESSORY

*ALT EMOM x8*

(1a) Dumbbell Row
(1b) Dumbbell Floor Press


​CONDITIONING

*3 Rounds for Time*

200ft. HOH Sled Pull
100 Double Unders

8 Ground to Overhead

AHAP using a barbell, dumbbells, or kettlebells as necessary.
ACCESSORY

*ALT EMOM x8*

(1a) Pull Ups or Towel Rows
(1b) Dips or Push Ups


​CONDITIONING

*3 Rounds for Time*

800m Run
40 Lateral Burpees

20 Single Arm Clean & Presses

AHAP using a dumbbell, or kettlebell, or band as necessary.
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April 24th, 2020

4/24/2020

 

STRENGTH

Front Squat - 4x6

​Use appropriate variation and implement for your goal and skill level: barbell, dumbbells, kettlebells, safety squat bar, cambered bar, etc.
ACCESSORY

*ALT EMOM x8*

(1a) Snatch Grip RDLs
(1b) Front Rack Lateral Step-Overs



​CONDITIONING

*3 Rounds for Time*

40 Calorie Row or Ski

40 Wallball
100ft. Sled Push

AHAP. Scale weights appropriately to allow a 12-15 minute finish.
ACCESSORY

*ALT EMOM x8*

(1a) Walking Lunges
(1b) Bear Crawls

​
​CONDITIONING

*3 Rounds for Time*


400m Run

10 Burpee Box Jumps
20 Cossack Squats

AHAP using a dumbbell, or kettlebell, or band as necessary.
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April 23rd, 2020

4/23/2020

 

STRENGTH

Floor Press - Work up to a heavy set of 4

​Use appropriate implement for your goal and skill level: barbell, dumbbells, kettlebells, axle, etc.
ACCESSORY

*ALT EMOM x8*

(1a) Dumbbell Row
(1b) Dumbbell Zydrunas Press


​CONDITIONING

*AMRAP 15*

20 Manmakers
10 Alternating Thrusters
5 Box Jump Overs


AHAP using dumbbells or kettlebells as necessary.
ACCESSORY

*ALT EMOM x8*

(1a) Pull Ups or Towel Rows
(1b) Dips or Push Ups


​CONDITIONING

*AMRAP 15*

100m Farmers Carry
40 Double Unders
8 Handstand Push Ups

AHAP using dumbbells, or kettlebells, or something similar as necessary.
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April 22nd, 2020

4/22/2020

 

MOBILITY

*ALT EMOM x2*

(1a)
Jumping Jacks
(1b) Inchworms
(1c) Reverse Bear Crawls
(1d) Blackburns

(1e) Bent Knee Iron Crosses
(1e) Hollow Rocks

​ACTIVE RECOVERY

*5 Rounds*

400m Run or 500m Row or 

2 Min Jump Rope at 75% effort

Rest :90 - :120 as necessary.
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April 21st, 2020

4/21/2020

 

STRENGTH

Deadlift - Work up to a heavy set of 4

​Use appropriate variation and implement for your goal and skill level: sumo, conventional, barbell, axle, trap bar, etc.
ACCESSORY

*ALT EMOM x8*

(1a) Reverse Dumbbell Lunges
(1b) Sled Pulls


​CONDITIONING

*5 Rounds for Time*

75 Double Unders

10 Front Squats
200ft. Farmers Carry

AHAP using a barbell, dumbbells, or kettlebells as necessary.
ACCESSORY

*ALT EMOM x8*

(1a) Walking Lunges
(1b) Bear Crawls


​CONDITIONING

*5 Rounds for Time*

10 Turkish Get Ups
20 Goblet Squats
40 Mountain Climbers

AHAP using a dumbbell, or kettlebell, or band as necessary.
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April 20th, 2020

4/20/2020

 

STRENGTH

Push Press - 4x6

​Use appropriate implement for your goal and skill level: barbell, dumbbells, kettlebells, log, axle, keg, etc.


ACCESSORY

*ALT EMOM x8*

(1a) Dumbbell Row
(1b) Dumbbell Floor Press


​CONDITIONING

*AMRAP 12*

150m Row
6 Burpees Over Bar
3 Hang Power Cleans

AHAP using a barbell, dumbbells, or kettlebells as necessary.
ACCESSORY

*ALT EMOM x8*

(1a) Pull Ups or Towel Rows
(1b) Dips or Push Ups


​CONDITIONING

*AMRAP 12*

100m Sprint
5 Burpee Broad Jumps
10 Single Arm Thrusters

AHAP using a dumbbell, or kettlebell, or band as necessary.
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