Warm Up: 15 Mins
90 Sec /side Lax Ball Shoulder/Chest
90 Sec/side Lax Ball Shoulder/Lats
20 PVC Pass Throughs
Then
2 Round Tabata Style 30/10
Hang Muscle Snatch
Wall Planks video option 1
Kipping Swings
Hang Power Snatch
Handstand Hold
Pull Ups or Jumping Pull Ups

Strength:  
Week “C”
No Strength this week

Spend 5 Mins warming up to your working weight.

Metcon: 18 Min Cap 
 “Nucking Futs”
3 Rounds for Time
10 Hang Power Snatch RX 135/95 Scaled 115/75
50′ Handstand Walk or 5 Wall Walks
21 Chest to Bar Pull Ups

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
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL

Strength: 15 mins 
Giant Set
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15  Double KB Sumo Deadlifts
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets

Metcon: 16 Min Cap
Partner Up
16 Min AMRAP
4  Cal Row
8 KB Deadlift
10 Wall Balls