Warm Up: 8 mins
Partner warmup
2 rounds each
Partner 1:
1:00 Bike

Partner 2:
8 Strict Press
8 Push Press
8 Jerks

Strength: 35-40 Mins
Test WEEK
1 RM Strict Press – Push Press & Jerk
This should take the majority of our class time.

The goal is to establish a 1RM Strict Press, Then a 1RM Push Press and then a 1RM Jerk.

This will be done Round Robin Style. Everyone in class will take turns working up to there heaviest Strict Press .Starting with the athlete in Lane 1, Then Lane 2 and so on until everyone has hit there first Press at which point Lane 1 will go again with a heavier attempt. Once an athlete finds there 1RM strict press they will then shift into finding there 1rm push press and then into there 1rm Jerk.

Coaches: In smaller classes you can have the group go together every 1-2 mins building up every attempt and shifting to the more advanced lift once the 1RM is archived.

Metcon: 10 Min Hard Cap
“Dip, Drive & Drop”
For Time With A Partner
1.2 M Bike
50 Push Press 45/35
30 Box Jumps 24/20

Partner “A” will perform the workout from top to bottom aka Bike, Push Press, Box Jump.

Partner “B” will perform the workout from bottom to top aka Box Jumps, Push Press, Bike.

Use your own Bar and Box but partners will share a bike.

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