26.1 Is in The Books! Hopefully By Tomorrow We Can All Sit Down and Walk Normal Again!

Warm Up: 10 Mins
Down & Back:
Walking Samson
Inchworms
Then 2 Rounds:
10 Snatch DL
10 Snatch High Pulls
10 Power Snatch
10 Back Rack Strict Press
Then
3 mins /leg barbell rollout

Strength WOD: 12 Mins
6 Min EMOM
1. 15/12 Cal Bike / Row
2. 4 Hang Power Snatch – moderate load/unbroken

Metcon: 14 Min HARD Cap
14 EMOM
8 Push Ups
10 Alt DB Snatches 50/35

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

Crew Team

Warm Up 10 Mins
2 Rounds
Walking Samson Stretch N-S
10 Air Squats
10 Box Step Up
Then: 2 mins /side Hamstring Mobility

Hips 10 Mins
EMOM
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side using a plate Front Foot Elevated Split Squats

Metcon: 15 Mins
26.1
12 min
20 WB
18 Box Jumps Over
30 WB
18 Box Jumps Over
40 WB
18 WB Step Overs
60 WB
18 WB Step Overs
40 WB
18 BJO
20 WB