05/24/2019

24
May

05/24/2019

Announcements

Monday 5/27 – Memorial Day “MURPH” – holiday schedule (8am, 930am & 11am classes ONLY!!!) Please reserve your spot in advance. Teams welcome, feel free to bring-a-friend, get us their email so we can send them a waiver!

Rubicon Functional Fitness – Functional Fitness

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Mobility

6 minutes SMR – Foam roll or Rumble roll

Warm-up

20 Meters Each:

– Spidermans

– Soldier Kicks

– Cossack Squats

– High Knees

– Butt Kickers

With and empty bar or PVC:

10 – Back Rack Lunges

10 – Good Mornings

10 – Pausing Front Squats

10 – Power Cleans

10 – Split Jerks

Strength

2 Power Cleans + 1 Split Jerk (3 x 1)

Take 15 minutes to build up to a heavy complex for 3 sets. One set equals an unbroken complex consisting of 2 Power Cleans + 1 Split Jerk. Athletes should build up to a moderate weight that doesn’t compensate the quality of the movement.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

20 KB Snatches (53/35)

30 Box Jumps (24/20)

40 Wall Balls (20/14)