01/28/2019

28
Jan

01/28/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Pick One:

– 500m Row or 1200m Air Bike and if these are all taken then run 400m

CIRCLES (No Measure)

Circles for 30 seconds in each direction:

Arms – Forwards/Backwards

Hips – Right/Left

Knees – Right/Left

Ankles – Right/Left

Movement Review

Points of Performance:

Deadlift: https://youtu.be/op9kVnSso6Q

Push Press: https://youtu.be/X6-DMh-t4nQ

Take 10 minutes to warm-up your Push Press as that will be the heaviest part of this workout. Remember…this is a Push PRESS…not a Push Jerk!!! Build up to a weight that you can Push Press throughout the entire workout.

WOD

NOSE BLEED (AMRAP – Rounds and Reps)

AMRAP 12mins:

21 Deadlift (135/95)

15 Burpees

9 Push Press (135/95)

Accessory

Ring Dips (3 x Max Effort)

https://youtu.be/Vt0lO4jpIDo

L-Sit (3 x Max Effort)

https://youtu.be/DemH-mw1O9I

Mobility

5 minutes Each:

– Lacrosse Ball your Back

– Skillz Ball your Shoulders