About: Coach Rob

Recent Posts by Coach Rob

9-26-17

”  BECAUSE I HAVE THIS CRAZY IDEA THAT MY PURPOSE IS BIGGER THAN ME  !!!  “ SESSION  #1 – 25 Min to find your  1 RM  DEADLIFT SESSION  #2  –  “ANNIE” FOR TIME  –  50-40-30-20-10 Double Unders AbMat Sit Ups *** multiply Singles  x  3  ***...

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9-26-17

”  COURAGE IS THE COMMITMENT TO BEGIN WITHOUT ANY GUARANTEE OF SUCCESS   !!!  “ THIS WEEK WE WILL BE LIFTING HEAVY AND COMPLETING HERO WODS… DAY #1  –  BEAR COMPLEX: Complete 5 rounds of 5 complexes 1-Power Clean 1- Front Squat 1 – Shoulder 2 OH 1- Back Squat 1 – Shoulder 2 OH after you’ve completed 5 complexes . increase your weight and start again...

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9-23-17

”  3 THINGS TO KEEP PRIVATE  – #1 – LOVE LIFE   #2 – INCOME  #3 – YOUR NEXT MOVE   !!!  ”   Coach Rob AMRAP WEEK FINALE  –  DAY #6 AMRAP  #1   –   7  Minutes Push Jerks  for  Reps   AMRAP  #2  –  11 Min AMRAP 6 – DB G2OH  (per arm) 8 – Burpees 10 – Hollow Rocks   OPEN GYM  – 11 AM – 12:30 PM...

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9-22-17

”  WINNING ISN’T EVERYTHING  ,  BUT WANTING TO IS  !!!  “ AMRAP WEEK  DAY  #5  – AMRAP  #1  –  12 Min AMRAP 8 – HR Push Ups 6 – V-Ups 4 – Broad Jumps REST  4 Minutes AMRAP  #2  –  14 Min AMRAP 400 M Run 10 – Power Snatch 10 – Toes 2 Bar...

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9-21-17

”  IF YOU ARE NOT WILLING TO RISK THE USUAL , YOU WILL HAVE TO SETTLE FOR THE ORDINARY   !!!  “ AMRAP WEEK  –  DAY #4 23 Min AMRAP BUY – IN  –  50  Jumping Lunges Immediately into : 700 M Row 17 – Thrusters   95/65 200 M KB Farmers Carry  ( athlete choose weight )...

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