Warm Up: 6 mins
2:00 Mins Casual Row, Ski or Bike
30 Sec Dead bugs
30 Sec Sit Ups
30 Sec Russian Twist w/ or w/out weight
2:00 mins Casual Row Ski or Bike

Mobility: 6 mins
90 Seconds /side Pigeon Stretch
90 Seconds /side Couch Stretch

Strength:  5 Mins
4 Rounds = 5 mins
20 Sec Slow Bicycle Crunches
20 Sec Oblique Plank Rotation
20 Sec Penguins aka Heel Taps
20 Sec Rest

Metcon: 25 Min Cap
500m Row, Ski or Bike .6 mile
50 Sit Ups
1000m Row, Ski or Bike 1.2 mile
30 Sit Ups
2000m Row, Ski or Bike 2.4 mile
20 Sit Ups

Rest 3:00

2 Min AMRAP
T-2-B

Advanced athletes: If you want to torture yourself, do GHD sit ups as long as you can get it done under cap!

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: 6 Mins
6:00 Athlete Mobility
– Front Rack / Squat / Overhead

Strength: 25 Mins
3 x 5 Clean & Jerk 40/50/60%
3 x 3 Clean & Jerk 65/70/75%
3 x 1 Clean & Jerk 80/85/85%+

Drills: 12 Mins
3 x 5 High Hang Clean High Pull – from blocks
3 x Complex: 5 Jerk Drives + 3 Push Press