Warm Up: 10 Mins
20 Banded Pass Throughs
20 Banded Pull Aparts
12 Banded Bench Press Video
20 Banded Curls
10 Push Ups
2:00 Min Row

Strength:  
Week “C”
No Strength this week

TAKE A 8-10 MINS TO WARM UP TO YOUR FIRST WORKING WEIGHT AND FIGURE OUT YOUR WEIGHTS FOR EACH ROUND

Metcon: 25 Min Cap
“I Push and I Pull”
For Time:
250 M Row
20 Bench Press 135/95 Scaling Options: 115/75 or 95/65 (teen RX 75/55 scaled 65/45)
375 M Row
15 Bench Press 155/110 Scaling Options: 135/95 or 115/75 (teen RX 95/65 scaled 75/55)
500 M Row
10 Bench Press 185/130 Scaling Options: 155/110 or 135/95 (teen RX 135/95 scaled 115/75)

Note: Every time you break on Bench Press you accumulate a penalty. One Penalty = 5 Double Pump Burpees aka two push ups per burpee. Accumulate means you will keep track of  how many penalties you get and then perform them after you last set up bench press. Your workout time does not stop until you finish your penalties. If you don’t get any penalties then your clock stops after the last bench press.

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