01/07/2019

7
Jan

01/07/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

3 Steady Rounds:

10 each direction Banded Side Steps

10 per side Leg Swings

5 Ring Rows

3 Inch Worms

Mobility

1 minute per side Hamstring Stretch

1 minute per side Pigeon Stretch

Strength

Back Squat (5-5-5-5-5)

E2MOTM for 10 minutes perform 5 reps. Take 3-4 sets to build up to a comfortable starting point (around 50% of your 1RM) and then add weight each set after building up to a heavy set of 5 reps

Movement Review

Dumbbell(DB) Thrusters:

https://youtu.be/M5gEwLTtWbg

Toes-to-bar(T2B):

https://youtu.be/_03pCKOv4l4

WOD

SLOPPY JOE (Time)

For TIme:

21 – 15 – 9 -15 – 21

– DB Thrusters (50/35)

– T2B
Inter: 35/20, K2E or K2C

Beg: 25/15, K2C