03/18/2019

18
Mar

03/18/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

2 Steady Rounds at conversational speed:

40/side Mountain Climbers

30 Russian KB Swings

20 Calories on the Air Bike

10 Empty bar Thrusters

Movement Review

https://youtu.be/aea5BGj9a8Y

Kipping HSPU:

https://youtu.be/InRvHNUOlSs

Strength

Thruster (5-5-3-3-1-1-1)

Athletes will ascend every set to a heavy single, shoot for 85% of your 1RM

Metcon

Metcon (Time)

15-12-9-6-3 For Time:

Thrusters (115/75)

HSPU
15 minute time cap. Athletes should be using a weight that they could do 10 reps unbroken thrusters when fresh.

Mobility

10 minute Foam or Rumble Roller or ROMWOD short program