Warm Up 10 Mins
2 Rounds:
10 / Side Front and Lateral Leg Swings
10 / Side Hip Circles
10 Cat Cows
Then 2 Rounds:
10 Barbell Front Squats
10 Barbell Lunges
10 90/90s

Strength: 21 Mins 
Week “C”
7-13 Squat Program
5:00 to warm up Front Squats to working weight
Then Every 4:00 x 4 Rounds Perform
4 Front Squats 75% of T1RM + 8 Back Squats – Same Weight

Program Notes:
Calculate 90% of your Front Squat 1RM and then 75% of that number. AKA 67.5% of your Front Squat 1RM
Athletes perform 4 Front Squats at that weight, then rack the bar and immediately begin 8 Back Squats at the same load. Repeat every 4:00 for 4 rounds.
**If you need to modify all 12 reps to Back Squats, DO NOT Adjust the percentages

Metcon: 12 Min Cap
“I Am Speed”
For Time:
5 Rounds:
3 Snatch 115/75
3 Burpee Box Jumps 24/20
Then, 5 Rounds:
3 Clean & Jerks 115/75
3 Burpee Box Jumps 24/20

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