Warm Up: 5 mins
10 Front/Back Leg Kicks
Single leg broad jump west-east
2 rounds W/unloaded bar
5 Snatch grip RDL
5 Snatch high pulls
5 Power Snatch
5 Back Squats

Strength: 20 mins
4 Mins
Warm Up to Working Weight

6 Mins
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 60, 65 & 70% With a 2 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (this is ran as a group with the coaching leading the count)
3×5 at 60% With a 4 sec pause in the bottom position of each rep

Metcon:  18 Min Cap
With a Partner
2000 M Row
100 Wall Balls 20/14
50 Synchro Burpee

Split the row and wall balls evenly and switch as needed.

Break down to finish under cap:
Row: 8 mins (2 min /500m)
Wall Balls: 5 mins (20 /min)
Burpees: 5 mins (10 /min)

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge

Dive Team

Warm Up
3 Rounds
Skip Jumps Down/Back
Pogo Jumps Down/Back
Burpee Broad Jumps

Strength: 10-15 mins
Rotating 1/2 Tabata
Plate Sit Ups
Mountain Climbers
Anchor Point T-2-B

Metcon: 15 Mins
15 Min EMOM
Min 1: 10 Devils Press
Min 2: 10 T-2-B
Min 3: 100 m High Low Carry  (50 m with one arm, 50 m back with opposite arm)

Crew Team

Warm Up:
5 Min
Stick Game

Strength: 9 Mins
3 Rounds on the 3 Mins
X-Band Walk down/back
10 KB Sumo DL

Metcon:  20 Mins
With a Partner
2000 M Row
75 Wall Balls
35 Synchro Burpee

Split the row and wall balls evenly and switch as needed.