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REHOBOTH BEACH BARBELL CLUB
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July 31st, 2020

7/31/2020

 

STRENGTH

Romanian Deadlift - 3x10

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


CONDITIONING

*AMRAP 12*

40 Double Unders
10 TTB
​10 Single Arm Overhead DB Squats
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July 30th, 2020

7/30/2020

 

STRENGTH

Incline Bench Press - Work up to a heavy set of 6

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


CONDITIONING

*3 Rounds for Time*
​
800m Run
​30 Renegade Rows
30 Push Ups
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July 29th, 2020

7/29/2020

 

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

*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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July 28th, 2020

7/28/2020

 

STRENGTH

Back Squat - Work up to one heavy set of 6

​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 DB Walking Lunges
15 KTEs
​10 Burpees
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July 27th, 2020

7/27/2020

 

STRENGTH

Zydrunas Press - 3x10

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

​
CONDITIONING

*5 Rounds for Time*

400m Run
12 Strict Pull Ups
12 Single Arm DB Thrusters
0 Comments
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July 24th, 2020

7/24/2020

 

STRENGTH

Deadlift - 6x4

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


CONDITIONING

*5 Rounds for Time*

200m Run
​10 Burpees
15 Russian Swings
20 Goblet Squats
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July 23rd, 2020

7/23/2020

 

STRENGTH

Floor Press - Work up to a heavy set of 3

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


CONDITIONING

*AMRAP 15*
​
100m Sprint
​50ft. Sled Row
8 Hang Clean Thrusters
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July 22nd, 2020

7/22/2020

 

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

*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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July 21st, 2020

7/21/2020

 

STRENGTH

Front Squat - Work up to one heavy set of 3

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


CONDITIONING

*3 Rounds for Time*

400m Medball Carry
20 Alternating DB Snatches
​40 Wallball
​20 TTB
0 Comments
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July 19th, 2020

7/19/2020

 

STRENGTH

Push Press - 6x4

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

​
CONDITIONING

*AMRAP 12*

40 Double Unders
10 Single Arm KB Clean & Presses
5 Box Jump Overs
0 Comments
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