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  • Home
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REHOBOTH BEACH BARBELL CLUB
  • Home
  • Get Started
  • Our Gym
  • Coaches
  • Media
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  • Memberships
  • Schedule
  • Boxing
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  • Contact
  • More Info
    • Who We Are
    • What We Offer
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    Archives

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June 30th, 2020

6/30/2020

 

STRENGTH

Sumo Deadlift - Work up to a heavy set of 4

​Use appropriate variation and implement for your goal and skill level: barbell, elevated, banded, etc.


CONDITIONING

*3 Rounds for Time*

400m Run
100 Double Unders
20 Front Squats

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June 29th, 2020

6/29/2020

 

STRENGTH

Bench Press - 5x5

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

​
CONDITIONING

*AMRAP 12*

100m/8/8, 100m/10/10, 100m/12/12,etc.

100m Farmers Carry
​Burpees Over Bar
Ground to Overhead
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June 26th, 2020

6/26/2020

 

STRENGTH

Back Squat - 3x8

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


CONDITIONING

*AMRAP 15*

100m Farmers Carry
​20 Wallball
20 Russian Swings
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June 25th, 2020

6/25/2020

 

STRENGTH

Strict Press - Work up to a heavy set of 6

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


CONDITIONING

*3 Rounds for Time*

25 Pull Ups
20 Single Arm DB Ground to OH
15 Burpees
800m Run
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June 24th, 2020

6/24/2020

 

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

*3 Rounds*

400m Run or 500m Row or 

2 Min Jump Rope at 75% effort
10 Turkish Get-Ups
10 Windmills
20 Cossack Squats

Rest :90 - :120 as necessary

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June 23rd, 2020

6/23/2020

 

STRENGTH

Sumo Deadlift - Work up to a heavy set of 6

​Use appropriate variation and implement for your goal and skill level: barbell, elevated, banded, etc.


CONDITIONING

*AMRAP 12*

10 TTB
20 Walking DB Lunges
40 Double Unders
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June 22nd, 2020

6/22/2020

 

STRENGTH

Bench Press - 3x8

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

​
CONDITIONING

*5 Rounds for Time*

400m Run
​12 Box Jump Overs
12 Dumbbell Thrusters
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June 19th, 2020

6/19/2020

 

STRENGTH

Sumo Deadlift - 5x5

​Use appropriate variation and implement for your goal and skill level: barbell, axle, elevated, etc.


CONDITIONING

*3 Rounds for Time*

20 TTB
800m Medball Run
40 Wallball
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June 18th, 2020

6/18/2020

 

STRENGTH

Floor Press - Work up to a heavy set of 3

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


CONDITIONING

*AMRAP 15*

50 Double Unders
10 Strict Pull Ups
5 Hang Clean Thrusters
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June 17th, 2020

6/17/2020

 

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

*3 Rounds*

400m Run or 500m Row or 

2 Min Jump Rope at 75% effort
10 Turkish Get-Ups
10 Windmills
20 Cossack Squats

Rest :90 - :120 as necessary
0 Comments
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