04/25/2019

25
Apr

04/25/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

5 minute SRM

Warm-up

2 Steady Rounds:

12/10 Cal Air Bike

20 Walking Lunge

10/side Leg Swings

10 PVC Pass Throughs

5/side KB Press

Barbell Warm-up #2 (No Measure)

10 Good Mornings

10 Front Squats

10 Back Squats

Strength

Pausing Back Squat (6 sets EMOTM on the 1:30)

Tempo and good Range-of-Motion (ROM) are the primary focuses for today’s lift. Making sure we have a weight that we can keep good form with in all reps and during all parts of a rep. One rep is a 3 sec decent, followed by a 2 second hold in the “active” bottom, finishing with an aggressive drive out of the bottom to full hip extension.
3x Pausing Back Squats @ 65% of your 1RM

RD#1: 0:00 – 1:30

RD#2: 1:30 – 3:00

RD#3: 3:00 – 4:30

RD#4: 4:30 – 6:00

RD#5: 6:00 – 7:30

RD#6: 7:30 – 9:00

WOD

GOJOEGO (No Measure)

15 minute EMOM:

min 1 – 10m OH Walking Lunge (50/35)

min 2 – 10 Pull-ups (Jumping, Ring Rows)

min 3 – 30 DU’s (3:1)