03/20/2019

20
Mar

03/20/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Warm-up #2 (No Measure)

3 Steady Rounds:

12/10 Calories Air Bike

10/direction Banded Side Steps

10 Banded Good Mornings

10 Spidermans

10/side Leg Swings

Mobility

1 minute each stretch:

– Saddle Pose

– Child’s Pose

– Front Rack Stretch

Weightlifting

LIFT ME UP!!! (Weight)

E2MOM for 30 minutes:

On every 2 minutes, for 30 minutes, athletes will perform the barbell complex of a clean (power or squat), plus 2 front squats, then finishing with 3 push press/jerk or split jerks.

Minutes and Weight Prescriptions:

MIN 00 – 10 : RX(95/65) Int(75/55) Beg(45/35)

MIN 10 – 20: RX(135/95) Int(95/65) Beg(55/45)

MIN 20 – 30: RX(185/135) Int(115/75) Beg(65/55)