12/17/2018

17
Dec

12/17/2018

Rubicon Functional Fitness – Functional Fitness

View Public Whiteboard

Warm-up

2 minute Jump Rope

20sec/side Calf Stretch

20/side Leg Swings

20 Huggers and Fanners

20 Pushups

Strength

Bench Press (9-7-5-5-3-1-1-1)

Ascending to a heavy single. Add weight every set.

Movement Review

Power Clean and Push Jerk:

https://youtu.be/Cw0YyyJ8Tgw

WOD

“Jump Street” (Time)

3 Rounds:

15 Clean and Jerks (115/85)

75 Double Under’s
15 minute time cap. The bar must touch the ground every time on the clean and jerks. Intermediate: (95/65), Modify the DU number if needed.

Beginner: (65/35) Scaling the clean and jerk to a hang clean and push press. 3:1 scale for double under’s to singles.

Mobility

4 minutes each:

– Skillz Ball on shoulders

– Foam roll your calves