Couple of things you should know:
1) Tuesdays are for running which means bring running shoes (if you want)
2) Everyone hates running so… Just Do It!
3) There is NO Running Today…. So you don’t have an excuse to not show up!

“C” weeks will consist of a Warm Up and longer Metcon, No strength. One could say this is a “recovery week” if you actually believe in that type nonsense.

Warm Up: 12 Mins
Warm Up With Your Team

Two Rounds
Partner A:
1:00 Min Bike

Partner B:
5 Deadlifts
5 Hang High Pulls
5 Hang Power Cleans

Partner C:
5 Scap pulls
5 Kipping Swings
5 Jumping Pull Ups

One Partner Bikes for 1 min while the others performs a round of warm up movements then cycle to the next station.

Strength:
Week “C”
No Strength this week

Metcon: 25 Min Cap

AMRAP 25:00
“Three’s Company”
Team of 3
15/12 Cal Bike
5 Hang Power Cleans 135/95  115/75  95/65
1 rope climb or 3 Pull Ups up

All athletes start at the same time but different stations. “A” starts on bike, “B” starts on Cleans, “C” starts on rope/pull up. Once everyone has completed their reps at that give station they will flow to the next movement and so on. Athlete “C” will keep track of the teams rounds as they will count a round once they have completed rope/pull ups.

Functional Bodybuilding Class

WEEK B Volume week

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 7 Mins
3:00 Row
2 mins Inchworm flow: Inchworm – cobra – downward dog – toe touch – Samson

Strength: 18 Mins 
3 Rounds
30 Sec MB Deadbug Holds
20 MB Deadbugs
20 MB Knee Tucks
20 MB V Up Toe Toches

Metcon: 15 Min
3 Rounds:
12 Alt Devils Press
24 Sit Ups
100 M Single Arm Farmer Carry