Warm Up: 10 Mins
10 Cat Cows
Then 2 Rounds – Unloaded Barbell in clean grip
5 Dip & Drive – bar in hip pocket
5 High Hang High Pull
5 Hang Power Clean
5 Front Squat
Then 2:00 Bike – last :10 sprint!!

Strength: 23 Mins
Week “A” On a 23:00 Clock
5:00 Warm Up Then Every 3:00 perform 1 set of
3 x 5 Deadlifts – Singles rd1. 60% rd2. 70%  rd3. 75%
3 x 3 Power Clean – Singles rd1. 60% rd2. 70%  rd3. 75%
*0-5 warm-up, 5-8 set 1, 8-11 set 2…

Metcon: 7 Min Cap
“Frankie”
5 Rounds For Time:
10/8 Cal Bike
6 Single Arm DB Thrusters 50/35
*Aim for a round per minute and 50% reps on each arm but can switch as desired.

Functional Bodybuilding Class

Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges