Welcome to Day 1 of the new program!
Our primary focus is prepping for “Fran”-kenstein on Halloween. This means you’ll see some shorter, sprint workouts. Monday’s will be a bit different as we will be going through a warm up, then into a sprint workout, and finishing with strength after. This program will also have repeating workouts with names attached for reference. Most of the workouts in the first 6 weeks of Metcons will be repeated in the second half of the program so track your workout times, weights, modifications, etc.
This first week we will not have our “primary” lifts in the strength as we will be focusing on technique for auxiliary movements but will add more in on week 2.
Strength Layout:
Monday – Legs
Tuesday – Pressing
Wednesday – Cardio / Core
Thursday – Pulling
Friday – Squats

Warm Up: 8 Mins
4 Round Air Squat Tabata :20/:10
Then:
10 / Side Lying Lateral Leg Lifts (Jane Fonda’s) – Video
10 / Side Long Lever Glute Bridge – Video
10 Down & Back (N-S-N) Lateral Monster Walks – Video
1:00 / Side Couch or pigeon stretch

Metcon: 7 Min Cap
“Lung(e) Burner”
For Time:
50 DU / 100 Singles
40 Overhead or Back Rack Lunges 75/55
30/24 Cal Row (Bike if needed)
*Modify to complete the workout under the cap at a very high intensity. Lunges should be attainable in 1-2 sets

R&R: 8 Mins
Rest and stretch –  pick the most relevant
Couch
Pigeon
Butterfly
Hamstring

Auxiliary Strength: 12 Mins
3 x Superset
15 Back Rack Cyclist Squats OR 8/side Back Rack Lunges
15-20 Dual Sumo KB 3/4 DL
2:00 Rest Between Sets
*Place KBs in center of gym and use the weight that is right for you

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