Rubicon Functional Fitness – Functional Fitness

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3 minute SRM (self myfascial release = foam roll or lacrosse ball)

2 minutes per side Couch Stretch

1 minute Push-up to Down dog


Warm-up #3 (No Measure)

15-12-9 For Quality

Calorie Row

PVC Pass Through

PVC Overhead Squat

PVC Samson(total)

Leg Swings(per side)


Snatch Complex #1 ((1+1) x 4, (1+1) x 4, (1+1) x 4)

24 minute E2MOM:

1 Snatch Grip Deadlift + 1 Touch and Go Squat Snatch

Every 2 minutes athletes will perform one snatch grip deadlift followed by a touch and go squat snatch. The weight on the bar should ascend 3 times and go up after 4 lifts of that weight. Scaling for this movement is a snatch grip deadlift + a touch and go power snatch + an overhead squat

RX (95/65)(135/95)(155/105)

Int (75/55)(95/65)(105/75)

Beg (45/35)(65/40)(85/45)


4 minutes Reverse tabata Air Bike (10 seconds WORK, 20 secords EASY)

3 x 6-10 Strict Toes to Bar (scaling is knees as high as you can tuck them)