Warm Up: 6 Mins
400 M Row / .7 Bike
25 Pull Aparts
12 Scap Pull Ups
12 Kip Swings
10 / Side KB Bottoms Up Presses

Strength: 15 Mins
15 Min EMOM:
Min 1: 10 Pull Ups / Muscle Ups – as hard as possible
Min 2: 15/12 Cal Row
Min 3: Rest
*Complete 10 total pulling reps, but mix and match as desired. Record your reps to build off of.
Ex: 1 MU + 9 PU or 5 MU + 5 PU – Make it harder than last time

Metcon: 15-20 Mins
15 Min EMOM:
Min 1: 15/12 Cal Ski Erg (Bike as alternative)
Min 2: 12-18 Box Jump Overs 24/20
Min 3: 15 HSPU or 15 Push Press
Min 4: Max Rep Ball Slams 25/20
Min 5: Rest
**Coaches stagger athletes to share ski ergs and slam balls. Follow the same order. Every athlete starts at Ski erg so run multiple heats following each other 1 minute behind each other.

Functional Bodybuilding Class

Wednesday

Back Day

Seated Forward Leaning Lat Row

SS

Seated Row

3 Sets / (20 / 20)

Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row

Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.

Rope Lat Pulldown

2 Sets / 30 Reps

Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor

V bar Lat Pulldown

4 Sets / 20 Reps

Incline High Elbow DB Row

3 Sets / 20 Reps

Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows

One Arm DB Row (2 Sec Hold Top & Bottom)

3 Sets / 15 Reps EACH

Seated Cable Rope Row Trap Shrug

3 Sets / 30 Reps

T Bar Rows (SLOW + 4 Drops)

2 Sets / 10++++

Reverse Hyper

3 Sets / 30 Reps

Can use a bench to perform movement or GHD pad

Olympic Lifting

Warm Up: 8 Mins
Athlete choice

*Session Focus Video: Tall Clean and Clean Complex Video (SNATCH)

Strength Drills: 15 Mins
PRACTICE – Light weight (including unloaded bar or pvc)
Perform 5 Reps at at time and at least 5 sets of each:
Tall Muscle Snatch
Tall Power Snatch
Tall Snatch

Strength Complex: 20 Mins
Every other minute x 20 mins (10 Rounds):
Complex = 1 Power Snatch + 1 Squat Snatch
*Refer to video. Focus on receiving the bar at the same height for both movements. Increase weight each round and try to gauge how far you need to drop on the squat clean based on how high you pull the power clean.