Friday

16
Aug

Friday

Announcements

Great news guys…we are finally getting our area in front of the gym COMPLETELY re-asphalted!!! ????
Our dreams have come true???? Sled pushes and less dust!!!????
Unfortunately the landlord just informed me of this yesterday and the company doing the work starts today ????

That said, everyone will need to park out on Industrial Drive all this week from Monday 8/12 to Friday 8/17.

Remind yourself to leave 10 minutes earlier than normal to park on the street and walk in. Also, there will not be a late Burpee penalty given the circumstances.
This is just for one week and will be over will be over in a flash!!! ⚡

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:20 Singles → Fast Singles → Double Unders

10 Groiners

10 Jumping Squats

20 Marching Plank

2 ROUNDS*

5 Inch Worms

5 Behind the Neck Snatch Press

5 Sots press

5 OHS

10 Alt Cossack Squat (back rack optional)

5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

Strength

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.