01/15/2019

15
Jan

01/15/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

3 Steady Rounds:

10 each direction Banded Side Steps

10 Therapy Air Squats

10 Banded Good Mornings

5 PVC Pass Throughs

5 PVC (Snatch High Pull + Hand Squat Snatch)

5 PVC Overhead Squats

Mobility

2min/side:

Banded Shoulder Distraction

Movement Review

Overhead Squat (OHS): https://youtu.be/RD_vUnqwqqI

Snatch (aka- Squat Snatch): https://youtu.be/9xQp2sldyts

Power Snatch: https://youtu.be/tuOiNeTvLJs

WOD

Metcon (Weight)

EMOTM for 20 minutes alternating movements every other minute:

– Overhead Squats (115/75) Descending 1 rep every other minute from 10 reps

7 – Lateral Bar Burpees

min0 – 10 OHS

min1 – 7 Lat. Burpees

min2 – 9 OHS

min3 – 7 Lat. Burpees

min4 – 8 OHS

min5 – 7 Lat. Burpees

ETC…
Every other minute for 20 minutes alternating movements every other minute. Starting with 10 reps of Overhead Squats (115/75) athletes will descend 1 rep every other minute down to 1 rep. Athletes can Squat, Power or Hang Power Snatch to get into the OHS.

On the opposite minute, athletes will perform 7 Lateral Bar Burpees every time.