Rubicon Functional Fitness – Functional Fitness

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7 minutes SMR – Lats, Abductors and Thighs…roll’em out!!!

2min/side Banded Shoulder Distraction


Warm-up #2 (No Measure)

2 Steady Rounds:

10 Calories Air Bike

10/direction Banded Side Steps

10 Banded Good Mornings

10 Spidermans

10/side Leg Swings

Barbell Warm-up #4 (No Measure)

2 Steady Rounds with an empty bar::

5 Thrusters

5 Front Squats

5 Power Cleans

5 Clusters


Cluster (1+2, 1+2, 1+2, 1+2, 1+2)

Clean into a Thruster, clean is performed every rep
E2MOM 10 minutes. Every 2 minutes athletes will perform 2 touch-n-go clusters. A cluster is a squat clean followed by a thruster. Add weight every set and build up to a weight that DOES NOT COMPROMISE FORM


Metcon (No Measure)

Not For Time:

8 Rope Climbs

80 Abmat Situps

80M DB/KB Front Rack Lunge

80 Calorie Air Bike
20 minute time cap. Athletes can break up the work however they want. Front rack lunge can be done with either kettlebells or dumbbells.