Saturday 140419

girlDeadlift

Rubicon Strength 0800

We love strong people! If you are new to Strength Training, we suggest you visit our regularly scheduled classes for at least three to six months before attempting the Rubicon Strength Specialty Classes. You should have a solid, foundational understanding of all the movements we list here or this class really isn’t for you… yet! If you have any question if this class is right for you, please consult a coach prior to signing up for Rubicon Strength.

 

  • Sumo Deadlift, 5 rep max
  • 1 1/4 Squats skills ONLY
  • Push Press 3 rep max
  • Turkish Situps, 10 rep max on each side

Friday 140418

noParkingProwler

Skills/Strength

  • Dips:
    • 3RM

Conditioning

  • “TheraFlu”
    • 10 Rounds of 40m Prowler Push
      • +90/+50

Thursday 140417

caitlinClimb

Power

  • 25 minutes to Complete:
    • (2 x Segmented Clean Deadlifts + 1 Clean) 7
      • then…
    • Barbell Rows, 3 x 8
      • record heaviest successful load to comments

Conditioning

  • “Fran
    • 21-15-9
    • Thrusters, 95/55
    • Pullups

Rubicon Strength, 6:30pm

  • Pausing Front Squat, 3 x 5, +5lbs
  • Barbell Step-ups
    • 4 x 8 pairs
  • Abmat Glute Ham Raises
    • Negative focus, 3 x 8

Wednesday 140416

annaKBsnatch

Skills

  • L-Sits/L-Hangs and Double Unders

Conditioning

  • 50-40-30-20-10
    • Abmat Situps
    • KB Swings, moderate load: nail every rep!

Tuesday 140415

baconII

Power

  • 25 minutes to:
    • 3RM Hang Power Snatch
      • then…
    • 3 x 5 High Bar Back Squats

Conditioning

  • 3 rounds for time
    • 3 Muscle Ups/Chest to bar pullups
    • 6 overhead squats
    • 9 Burpees over Bar

     

Rubicon Strength 6:30 pm

 

  • Bench Press
    • First timers: find 5 rep max
    • Old Timers: 3 x 5, +2.5
  • Dips: You must have 10 reps at a given apparatus, unbroken, to start weighted dips.
    • Level 1: 3 x 8-10
    • Level 2: 3 x 8-10, weighted
    • Level 3 and Strength Athlete: 3 x 8-10, weighted, with two additional sets to failure, last two reps of each set as negatives.
  • Pushups:
    • 3 sets of weighted pushups to failure directly into unweighted to failure
      • No ‘knee’ pushups. Ever. Raise hands off floor with plates, boxes, etc., to create a geometry that can be achieved at full range of motion off toes.

Monday 140414

pressFGBteeth

Strength

  • 5 x 5 Strict Press, +5#/+2.5#
    • then…
  • Chin ups
    • 3 x 8-12

Conditioning

400m Farmers Carry. Heavy. Really Heavy.

Saturday 140412

PinkTankAvon

GreyTAvon

Rubicon Strength, 8:00 am

    • Squat 5 rep max
    • Power Clean 3 Rep Max
    • Pushups, 1 set max
    • GHD, 1 set max

Friday 140411

This Saturday At Rubicon!!

You are coming to our Partner WOD Fundraiser for Breastcancer research this Saturday starting at 9am? You DO want the greatest t-shirt ever, right? You DO want to bid on some amazing silent auctions and get in on the awesome raffles, right? Click here or on the event on our calender to sign up! Please bring friends and family, the workout is VERY scalable and our hope is to help with this cause that is so important and so close to us as a family.

PinkTankAvon

GreyTAvon

Circuit Work

  • 1 min on/:15 off
    • Barbell lunges
    • Goblet Squats
    • Dips
    • Pushups
    • Row

Conditioning

“Animal Crackers”

Thursday 140410

This Saturday At Rubicon!!

You are coming to our Partner WOD Fundraiser for Breastcancer research this Saturday starting at 9am? You DO want the greatest t-shirt ever, right? You DO want to bid on some amazing silent auctions and get in on the awesome raffles, right? Click here or on the event on our calender to sign up! Please bring friends and family, the workout is VERY scalable and our hope is to help with this cause that is so important and so close to us as a family.

PinkTankAvon

GreyTAvon

 

Skills

  • Single Leg Deadlift

Conditioning

  • 400m run
  • 21 Wall Balls
  • 15 Hand Release Pushups
  • 9 Heavy KB Swings
  • 200m Run
  • 9 Heavy KB Swings
  • 15 Hand Release Pushups
  • 21 Wall Balls
  • 400m run

Rubicon Strength 6:30pm

  • Deadlift 3 x 5, 4″ Deficit
  • Bench Press, 3 x 5, +2.5
  • Glute Bridges, 5 RM
  • Turkish Situps, 3 x Max reps (each side)

 

Wednesday 140409

dianeFuJerk

Power

  • Clean & Jerk
    • (1 power clean + 3 Jerks)5

Conditioning

  • “Grace”
    • 30 Clean & Jerks for time, 135/95

     

  • Dessert
    • 40 hip extensions for time