Warm Up: 6 Mins
1:30 Jump Rope (any variation)
7 Pike Push Ups
7 Squats – 3 sec pause in bottom
7 / Side Band Clamshells
:30 Plank
7 Front Squats
7 Push Press – start with normal dip, then go lower each rep. Last 2 reps are Thrusters

Retest 8/26
Metcon: 6 Min Cap
“Vertigo”
21-15-9 OR 15-12-9 OR 12-9-6
Thrusters 75/55
Lateral Bar Over Burpees
*Pick the right rep scheme to finish at a sprint pace under cap

R&R: 6 Mins
Rest and stretch Hips

Strength: 20 Mins
Every 3:00 x 3 Sets – Rd 1 ~ 60% and build each round. Last round should suck!
15 Back Squats
Then:
2 OR 3 x Supersets (time dependent and also listen to your body)
15 Back Rack Cyclist Squats OR 8/side Back Rack Lunges
15-20 Dual Sumo KB 3/4 DL
2:00 Rest Between Sets
*Place KBs in center of gym and use the weight that is right for you

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set