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

    Archives

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

    Categories

    All

Back to Blog

August 31st, 2020

8/31/2020

 

STRENGTH

Bench Press - 6x4

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

​
CONDITIONING

*Every 3 Minutes x15 Minutes*

10 Single Arm Dumbbell Clean & Presses
5 Burpee Box Jumps
10 Ring Rows
100m Sprint
0 Comments
Read More
Back to Blog

August 28th, 2020

8/28/2020

 

STRENGTH

Sumo Deadlift - 4x6

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


CONDITIONING

*AMRAP 15*

20 Alternating Dumbbell Snatches
30 Goblet Squats
40 Sit Ups
50 Double Unders
0 Comments
Read More
Back to Blog

August 27th, 2020

8/27/2020

 

STRENGTH

Push Press - Work up to a heavy set of 2

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


CONDITIONING

*3 Rounds for Time*

​15 Dumbbell Hang Cleans
30 Ring Dips
​800m Run

0 Comments
Read More
Back to Blog

August 26th, 2020

8/26/2020

 

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

*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
Read More
Back to Blog

August 25th, 2020

8/25/2020

 

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

*AMRAP 12*

10 Box Jump Overs
20 Wallball
30 Mountain Climbers
0 Comments
Read More
Back to Blog

August 24th, 2020

8/24/2020

 

STRENGTH

Bench Press - 4x6

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

​
CONDITIONING

*5 Rounds for Time*

200m Run
20 Renegade Rows
​10 Lateral Burpees
20 Dumbbell Push Presses
1 Comment
Read More
Back to Blog

August 21st, 2020

8/21/2020

 

STRENGTH

Sumo Deadlift - 3x8

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


CONDITIONING

*3 Rounds for Time*

30 Alternating DB Snatches
100m Sprint
30 DB Front Squats
100ft. Sled Drag

0 Comments
Read More
Back to Blog

August 20th, 2020

8/20/2020

 

STRENGTH

Push Press - Work up to a heavy set of 3

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


CONDITIONING

*AMRAP 15*

3/6/75, 4/8/75, 5/10/75, etc.

5 Hang Cleans

10 Shoulder to Overhead
50 Double Unders

*800m Run buy-in*

0 Comments
Read More
Back to Blog

August 19th, 2020

8/19/2020

 

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
Read More
Back to Blog

August 18th, 2020

8/18/2020

 

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

*5 Rounds for Time*

400m Run
25 Russian Swings
20 Walking Goblet Lunges
​15 TTB

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
​