12/21/2018

21
Dec

12/21/2018

Rubicon Functional Fitness – Functional Fitness

View Public Whiteboard

Mobility

5 minutes each:

– Dimple/Skillz/Lacrosse ball the shoulders

– Foam or Rumble roll your quads and glutes

Warm-up

200 m Jog

400 m Row

20/side Lunge + Hamstring Calf Stretch(lunge, then lean back, keep one knee bent on the ground and then pull back on you other leg’s foot to stretch the calf and hamstring)

20/side Banded Trunk Twist

Barbell Warm-up:

10 Good Mornings

10 Back Squats

10 Sumo Deadlifts

10 SDHP

10 Deadlifts

Metcon

FUNKYTOWN (AMRAP – Reps)

AMRAP 12 mins:

20 – Deadlifts (225/155)

30 – Box Jumps (24″/20″)

40 – Abmat Situps

Strength

Power Clean + Squat Clean (1+1, 1+1, 1+1, 1+1, 1+1)

1+1 = 1 Power Clean + 1 Squat Clean

Athletes are going to build up to a heavy complex in the remainder of the class time