Warm Up: 12 Mins
500 M row
2 rounds
20 banded pull aparts
10 push ups
10 deadlifts
10 cleans
500 M row

Strength: 20 Mins 
Week “C”
No Strength this week

5 Mins to warm up to working weight for the Metcon

Metcon: 30 Min Cap
“I Pick Things Up, To Put Them Down”
15,000 lbs Men /10,500 lbs Women
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time of the following lifts using the same bar:

1 Power Clean
1 Front Squat (from the Ground – you must be able to clean your bar)
1 Floor Press

The goal is to lift 15,000 / 10,500 pounds as fast as possible.
You can only do one rep at a time and must cycle through all three lifts to complete one round
One bar, one weight, you choose the weight.

Example: 135 lbs bar = 405 lbs moved each round x 37 rounds = 15,000 lbs moved.
Example: 95 lbs bar = 285 lbs moved each round x 37 rounds = 10,500 lbs moved.

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