12/13/2018

13
Dec

12/13/2018

Announcements

Barbells & Beers this Friday(12/14) 5:30-7:30pm

Rubicon Functional Fitness – Functional Fitness

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Mobility

2min/side Banded Shoulder Distraction

4 minute “Bottom-of-the-Squat” position hold

Warm-up

3 Steady Rounds:

10/side Single Arm Seated DB/KB Press

2/side DB/KB Turkish Get Ups

5/side DB/KB Single Arm, Single Leg Deadlifts

Turkish Get-up:

https://youtu.be/-_zTytmHM94

Movement Review

Power Cleans:

https://youtu.be/GVt4uQ0sDJE

S2OH = Shoulder to Overhead = Shoulder Press, Push Press or Push Jerk

Partner WOD

PARTNER HIGH FIVE (AMRAP – Rounds and Reps)

PARTNER AMRAP 15 mins:

8 Power Cleans(105/75lb)

8 S2OH (105/75lb)

10 High-Five Push-Ups
Partners switch off each round with the barbell movements. High-Five pushups are done together, Hive-Five Push-Ups consist of partners performing a face-to-face push-up and then high-fiving each other!! Have FUN!!!

Mobility

3min/side:

– Banded Hip Distraction