01/08/2019

8
Jan

01/08/2019

Rubicon Functional Fitness – Functional Fitness

View Public Whiteboard

Warm-up

3 Steady Rounds:

15/12 Cal Air Bike

15 Russian KB Swings

5/side Spidermans

5 Pausing Goblet Squats

Mobility

1 minute Front Rack Stretch

1 minute Child-to-Cobra

Strength

Bench Press (5-5-5-5-5-5-5)

7 sets of 5 reps ascending each set to a heavy set of 5 reps. Athletes should aim for 75% of their 1RM

WOD

Metcon (AMRAP – Reps)

AMRAP 10 minutes:

50 strict pull-ups

100 push-ups

150 squats
Athletes must complete all reps of a movement before moving on to the next. Strict pullups can be scaled today with a Band first and then RIng Rows. Make sure to keep good form on the Pushups and Air Squats…your shoulders and back will thank you!