03/27/2019

27
Mar

03/27/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

2 minutes each side movement Banded Shoulder Distraction

2 minutes SMR on lumbar and lats

Warm-up

Warm-up #5 (No Measure)

Circles for 30 seconds in each direction:

Arms – Forwards/Backwards

Hips – Right/Left

Knees – Right/Left

Ankles – Right/Left

2 Steady Rounds:

15 Russian KB Swings

10 Goblet Squats

5/side Single Arm KB Press

Strength

Devil’s Press movement review: https://youtu.be/_-iCGodEZNo

Devil’s Press (5 x 5)

2 Dumbbells start on the ground, side by side, in front of the athlete. Grabbing both DB’s the athlete will swing the 2 DB’s together in between their legs and then swing and press them overhead. This movement is similar to a kettlebell swing.

WOD

#STRONGAF (AMRAP – Reps)

AMRAP 9 mins:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc.

– Alt. DB Snatch (50/35)

– Burpees
Athletes will have 9 minutes to complete as many reps as possible of alternating dumbbell snatches and burpees. The rep scheme ascends by 2 every round.