05/31/2019

31
May

05/31/2019

Rubicon Functional Fitness – Functional Fitness

View Public Whiteboard

Mobility

5 minutes SMR – Roll out the “Big 3” spots – Quads, Abductors, and Lats

Warm-up

Warm-up #1 (No Measure)

2 Steady Rounds:

200m Row

20 Spidermans

10 Kipping Swings

5 Boot Straps

Barbell Warm-up #1 (No Measure)

10 Good Mornings

10 Deadlifts

10 Behind the neck Press

Strength

Deadlift (5-5-5-5-5)

E2MOM for 10 minutes. On every second minute athletes will perform 5 touch-n-go deadlifts. Add weight every set and perform these reps with control top to bottom, do not drop the bar in between reps, you can drop on the last rep. Build up to a heavy set of 5 reps.

WOD

THUNDER FROM DOWN UNDER (Time)

For time:

100 DU’s (3:1)

50 Alt. DB Snatches (50/35)

25 T2B

50 DB Overhead Lunge (50/35)

100 DU’s (3:1)
15 minute time cap. Athletes use the same weight for each of the dumbbell movements and only need one dumbbell. Alternate the DB Snatches but the DB overhead lunges are performed in place and athletes do not need to alternate these reps. Singles are 3 to 1 as always