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

Tuesday 140408

womanBench

Skills

  • How to Linda…

Partner WOD

  • Significantly Other Linda
    • 10-9-8-7-6-5-4-3-2-1 per athlete

      • Deadlift: 1 1/2 body weight.
      • Bench press: body weight
      • Clean: 3/4 body weight.
        • Find an athlete partner that’s close to your bodyweight, set up your team’s three bars as designated. You may break up the reps to be completed as you like (need to do 20 Deads? Each do 5 reps twice? YOU make the call!)
  • 50 Abmat Situps For time

 

Rubicon Strength, 6:30pm

  • Squat 3 x 5, add 5lbs to last time
  • Press, 3 x 5, add 2.5lbs to last time
  • Barbell  lunges, 3 x 8, +2.5
  • 3 x Handstand 30 second holds, then max rep hand stand push ups

Monday 140407

markLyttleGetup

Strength

  • 15 minutes to Find 3rm Front Squat
    • then…
  • 3 x 5 Pausing Front Squats at 75% of your 3rm

Conditioning

  • Tabata Mashup
    • V-ups
    • Hand Release Pushups

 

Friday, 140404

emilysGravatar

 Power

  •   10 minutes to 2 rep max Hang Power Clean
    • then…
  • EMOM for 10
    • 3 reps Hang Power Clean @ 70% of 2rm

Conditioning

  • Minute 1: 10 Thrusters @ 115/75
  • Minute 2: 8reps  @ 135/95
  • Minute 4: 6reps  @ 155/110
  • Minute 6: 4reps @ 185/130
  • Minute 8: 2reps @ 205/140

Thursday, 140403

Field-thrusters-thumb

 Power

  • Skills: KB Clean, Press, Jerk
    • 10 Minute Clean & Jerk test
      • NOT a GS C&J test, so don’t panic!
      • One Clean, One Jerk, Repeat. Must be locked out over head and athlete standing to complete each rep
      • You CAN set it down as needed and switch hands as often as you like, but remember, you are racing the clock.
      • This is supposed to be heavy. 24kg from men? 32kg for men? We ‘jerk’ that which is hard to press or unpressable, yah?
      • When all is said and done, a 100 rep score means you went too light. 50 rep score means you went too heavy. We live and learn. Think porridge and three little bears.

 

Conditioning

  • 15 Minutes of Deck of Cards
    • Hearts: Slamball
    • Diamonds: Pullup
    • Clubs: Situp
    • Spades: Squat

Rubicon Strength, 6:30pm

  • Power Clean, 5 x 3, add 2.5lbs to last time
  • Squat 3 x 5, add 5lbs to last time
  • KB Overhead lunges, 3 x 8

Wednesday, 140402

getSome

  • Buy In: Group Warmup, Motion Prep, then 1 mile run for time.

Conditioning

  • refer back to 140124
  • 21-15-9

    • Backsquat, 135/95 (pulled from floor)
    • Burpees

    Extra Credit: 50 toes to bar for time

Tuesday, 140401

“screenshot” 2014-04-01 at 6.25.10 AM

“ALL ACCESS: PART 1″

Power

  • Snatch Balance
    • EMOM for 10
    • 2 @ 115/75

Conditioning

  • 10 KB Snatch
  • 20 Pistols
  • 30 HR Pushups
  • 40 Double Unders
  • 50 Wallball Shots
  • 40 Double Unders
  • 30 HR Pushups
  • 20 Pistols
  • 10 KB Snatch

Monday 140331

Strength

  • Press 3 x 3
  • Push Press 3 x 5, @ 3rm of Press or greater

Conditioning

  • 3 rounds for time
    • 800m
    • 25 Kettle Bell Swings, HEAVY!