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 Ski or Bike

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 Ski or .3 Bike
20 Bench Press 135/95 Scaling Options: 115/75 or 95/65 (teen RX 75/55 scaled 65/45)
375 M Ski or .5 Bike
15 Bench Press 155/110 Scaling Options: 135/95 or 115/75 (teen RX 95/65 scaled 75/55)
500 M Ski or .7 Bike
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
Tuesday: Back and Tricep:

1)Negative Strict Pull Ups with a 5 second negative phase 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

Ladies Hour:

Warm Up: 5 Mins
400 M Run, Bike or Row
21 Air Squats
15 Push Ups
9 MB Cleans

Strength: 
3 x Superset
10 kb Bulgarian RDL
10 kb Bulgarian Ballerinas
10 kb Bulgarian Split Sq

Perform all reps on the same leg before switching legs. Once you have done both side that = a set.

Metcon – 10 Mins
10 min AMRAP (as many rounds as possible):
10 Burpees
10 MB Cleans

Rest 3 minutes

2 min AMRAP
Wall Balls