Warm Up: 10 Mins
75M Run
Then
10 Strict Press
10 Push Press
10 Jerks
10 Thrusters
Then
75M Run

Strength: 16 Mins 
Week “B”: 16 Mins
Strength: Every 2 Mins Complete (6 mins)
Build to a heavier weight than last time
5 Strict Press (first 2 mins)
5 Push Press (second 2 mins)
5 Jerks (Third 2 mins)

Rest 1 Mins

Accessory Strength: Every 3 Mins Complete
8-12 DB Front Raises
8-12 DB Lateral Raises
8-12 DB Bent Over Rear Delt Fly

Metcon: 20 Mins Cap
“Gone In 60 Seconds”
Every 2min for 20min:
10 WallBalls 30/20 Scaled 20/14
75M Sprint Down / 75M Jog/Walk Back (Recovery)

It should take you no more than 60 Seconds to complete the WB’s and Sprint. You then have 60 Seconds to
walk/job back to your lane to get ready for the next round. Scale the run distance down to 50m if needed
That does not mean sandbag it and chose 50m instead of 75m…. This will not be easy if you do it correctly.

Functional Bodybuilding Class

WEEK B Volume week

Wednesday: Legs
1) 4×25
Back Squats

2) 4×12-15
Single Leg Ext

3)  4×12-15
Single Leg Curls

4)  4×12-15
Single Leg: Leg Press

5) 4×12-15
Smith Machine Hack Squats

6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)

7) 4×25
Standing Calf Raises

8) 4×25
Seated Calf Raises

Olympic Weightlifting Class