Warm Up: 10 Mins
400 M Run
10 Sit Ups
10 Burpees
10 V-ups or Tuck Ups
10 DB Snatch
400 M Run

Mobility: 8-10 Mins
2:00 Per Leg Couch Stretch
2:00 Per leg Quad/Hip Smash

Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Hollow Rock or Holds
30 Secs Reverse Crunch
30 Secs Crossover Mountain Climber
30 Secs Straight Leg Hip Lift
30 Sec Rest

Metcon: 16 Min
On the 2:00 x 8 Rounds:
6 Alternating Devil Presses 50/35
12 Sit Ups
6 Alternating Devil Presses 50/35

It pays to be fast, earn your rest. If you finish at 1:30 then you get 30 secs rest. If you finish at 1:50 you only get 10 sec rest

Functional Bodybuilding Class

Wednesday 

Back Day

Ez Cable Late Press Down (standing tall and reaching out)

5 Sets x 20 Reps

“keep arms straight & roll upper back”

Seated straight bar close/neutral grip high elbow row 

3 Sets x 20 Reps

Db pull over 

3 Sets x 20 Reps

Shorten the range of motion up and focus on the deep stretch at the bottom 

High elbow Barbell Row Wide Grip (slow)

2 Sets 20 Reps

Hyper Slow neutral grip Bent BB Rows

2 Sets 20 Reps

Ride the thighs into the hip

DB Row (Flexion & Extension cat/cow) 

3 Sets 15 Reps

Deep flexion almost like standing downward dog into a tight Extension at the top.

Smith Shrugs Bent Slightly Forward

3 Sets 30 Reps

Hypers (Flex & Extend Until Failure Into Static Hypers using GHD pad)

3 Sets FAIL

Hang 60+ Seconds 

Olympic Weightlifting Class

Warm Up: 7 Mins
1:00 PVC ROM
10 Front and Lateral Kicks / Side
15 Sotts Press – PVC or barbell
10 Hang Snatch High Pulls
10 Hang Power Snatch + OH Squat
10 Squat Snatch

Drills: 10 Mins
30 PVC Squat Snatch – Video some to critique

3 Rounds @ 50%
3 Snatch Lift Offs + 3 Squat Snatch w/ 2 sec pause in catch

Strength: 24 Mins
5 Min EMOM @ 50%
1 Power Snatch + 1 Squat Snatch
2 Min Rest, Then:
5 Min EMOM @ 65%
1 Power Snatch + 1 Squat Snatch
2 Min Rest, Then:
Every other minute x 5 Rounds: -build to 85-90%
1 Squat Snatch