• Home
  • Open Gym
  • Group Training
  • Personal Training
  • Independent Trainers
  • Recovery Lounge
  • Reservations
  • Our Team
  • Corporate
  • Contact
  • Battle at the Beach
  • Store
  • Home
  • Open Gym
  • Group Training
  • Personal Training
  • Independent Trainers
  • Recovery Lounge
  • Reservations
  • Our Team
  • Corporate
  • Contact
  • Battle at the Beach
  • Store
REHOBOTH BEACH BARBELL CLUB
  • Home
  • Open Gym
  • Group Training
  • Personal Training
  • Independent Trainers
  • Recovery Lounge
  • Reservations
  • Our Team
  • Corporate
  • Contact
  • Battle at the Beach
  • Store

    Archives

    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020

    Categories

    All

Back to Blog

May 28th, 2020

5/28/2020

 

STRENGTH

Back Squat - 5x5

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

CONDITIONING

*3 Rounds for Time*


​300ft. Sandbag Carry
20 Alternating Snatches
20 Single Arm Walking Lunges

AHAP using a dumbbell or kettlebells as necessary.
CONDITIONING

*3 Rounds for Time*

800m Run
15 Toes to Bar
​30 Pistols

0 Comments
Read More
Back to Blog

May 27th, 2020

5/27/2020

 

STRENGTH

Bench Press - Work up to a heavy set of 3

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

*AMRAP 12*

12 Sledge Hammer Swings
8 Strict Pull Ups
4 Ground to Overhead
​100ft. Front Rack Carry


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

*AMRAP 12*

200m Run
10 Pull Ups
100m Farmers Carry
10 Push Presses


AHAP using dumbbells or kettlebells as necessary.
0 Comments
Read More
Back to Blog

May 26th, 2020

5/26/2020

 

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.
0 Comments
Read More
Back to Blog

May 25th, 2020

5/25/2020

 

STRENGTH

Deficit 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.
​

CONDITIONING

*5 Rounds for Time*

100m Sprint
6 Sandbag Shoulders
9 Sandbag Squats
12 Calorie Ski


AHAP.
CONDITIONING

*5 Rounds for Time*


200m Run
40 Double Unders
20 Overhead Squats

AHAP using a dumbbell, or kettlebell, or band as necessary.
0 Comments
Read More
Back to Blog

May 25th, 2020

5/25/2020

 

STRENGTH

Strict Press - 5x5

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

​CONDITIONING

*AMRAP 12*

8/8, 10/10, 12/12, etc.

Pull Ups
Dips

*50ft. Hand Over Hand Sled Pull after each round*
​CONDITIONING

*AMRAP 12*


20 Mountain Climbers
10 Burpees

10 Single Arm Clean & Presses
100ft. Single Arm Overhead Carry


AHAP using a dumbbell or kettlebell as necessary.
0 Comments
Read More
Back to Blog

May 22nd, 2020

5/22/2020

 

STRENGTH

Back Squat - 4x6

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

*AMRAP 15*


​30 Double Unders
6 Burpees
6 Stone Shoulders

100ft. Stone Carry

AHAP.
CONDITIONING

*AMRAP 15*

200m Run
​20 Cossack Squats

10 Burpees

AHAP using a dumbbell, or kettlebell, or band as necessary.
0 Comments
Read More
Back to Blog

May 21st, 2020

5/21/2020

 

STRENGTH

Bench Press - Work up to a heavy set of 4

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

*5 Rounds for Time*

100m Sprint
3 Hang Cleans
6 Push Presses
100ft. Overhead Carry


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

*5 Rounds for Time*

400m Run
20 Alternating Thrusters
10 Burpees


AHAP using dumbbells or kettlebells as necessary.
0 Comments
Read More
Back to Blog

May 20th, 2020

5/20/2020

 

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.
0 Comments
Read More
Back to Blog

May 19th, 2020

5/19/2020

 

STRENGTH

Deficit 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.
​

CONDITIONING

*AMRAP 12*

200ft. Sandbag Carry
10 Front Squats
10 Strict Hanging Leg Raises


AHAP using a barbell, dumbbells, or kettlebells as necessary.
​CONDITIONING

*AMRAP 12*


100m Sprint
15 Single Arm Overhead Walking Lunges
15 Hollow Rocks

AHAP using a dumbbell, or kettlebell, or band as necessary.
0 Comments
Read More
Back to Blog

May 18th, 2020

5/18/2020

 

STRENGTH

Strict Press - 4x6

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

*3 Rounds*

200ft. Farmer's Carry
3 Ground to Overhead
6 Strict Pull Ups

12 Burpees

AHAP using a barbell, dumbbells, or kettlebells as necessary.
​CONDITIONING

*3 Rounds*

800m Run

25 Pull Ups
25 Push Ups
0 Comments
Read More
<<Previous
Picture
Picture

20819 Coastal HIGHWAY
​REHOBOTH BEACH,DE 19971

home
open gym
group training
personal training
independent trainers
recovery lounge
our team
contact
​