We believe the way you workout says a lot about who you are.

Rebel Circus uses a mixture of gymnastics, weightlifting, and cardiovascular training movements to increase your aerobic capacity, maximal strength, and body composition. Variety is key…the distance, work, weight, time, and reps always changing.

Forget the 3 by 10’s and 30 minute ellipticals, try your hand in the Rebel Circus!

CIRCUS INGREDIENTS:

  • Pint of Sweat
  • 1/2 cup of Chalk
  • 1.5 Pood Kettlebell
  • 1 Heaping Heart

Workout of the Day

  • 171009

    Tabata:  Side Planks

    Skill:  Kipping Pull Up

    EMOM 11

    10-0 Wall Balls

    0-10 Pull Ups

    Conditioning:  6 Rounds

    400m (.25 run)

    :30 rest

     

  • 171010

    5 Rounds for Time:  RC= 53/35lb KB, 20/14lb MB, 20 in

    • 20 MB Squats
    • 20 KB Sumo Deadlift High Pulls
    • 20 Box Jumps
    • 20 KB Single Arm Push Press: 10L,10R
    • 20 Cal Row
  • 171011

    Warm Up:

    • Row 1k or bike 1.5 Miles
    • Dynamic Stretch
    • Squat Flexibility, Front Rack flexibility

    Clean and Jerk

    8 minutes: Clean Technique

    • Pwr Clean from Hip, + Squat
    • Pwr Clean from knee, + Squat
    • Pwr Clean from floor, + Squat

    8 minutes:  Split Jerk Technique from Rack

    • Press from Rack
    • Push Press from Rack
    • Back on the Wall Dip work
    • Foot Work Drills
    • Split Jerk from Rack

    15 Minutes to build to best Clean and Jerk

    Core Circuit:  3 rounds

    10 Strict Toes to Bar

    5 Plank Walk Outs

    1 rope Climb

     

     

     

     

  • 171012

    3 Mile Assault bike Time Trial:

    rest 5 Minutes

    12minute AMRAP:

    • 10 HandStand Push Ups
    • 20 Chest to Bar Pull Ups
    • 30 Double Unders

    Scale WOD:

    • 10 Yoga Push ups
    • 20 Supine Rows
    • 60 Single Unders
  • 171013

    REMINDER:  No Saturday classes in October, please check out our beFitness October Challenges.

    Rowing:  6 Rounds

    2 Minutes Hard Pace /1 Minute easy pace

     

     


Rebel Circus Schedule