TEST WEEK!
Time to see all your hard work pay off!
Time To Ring That Bell, Let’s See Some PR’s!

Warm Up: 10 Mins
2 min Double Under Practice
Then
5 Snatch Lift Off
5 Snatch Power Pulls
5 Snatch High Pulls
5 Squat Snatches
5 Overhead Squats

Strength: 20 Mins
Snatch
1RM

Metcon: 14 Mins
4 Rounds For Time:
35 Double Unders
10 Thrusters 135
15 C2B PU

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set