Open Gym Strength and Conditioning – Functional bodybuilding

General Flow

Warm-up (No Measure)

2 Rounds:

10 Jumping Jacks

10 Toe Touches

5 Up and Over Left

5 Up and Over Right

5 Arm Circles Left

5 Arm Circles Right

5 Double Arm Circles Reverse

–Go To Plank–

3 Rounds each side:

Lunge Outside Hand

Twist to Sky

Elbow to Floor

Push-Up x 2

1:00 – 2:00 Run/Row/Bike/Jump Rope

Close Grip Bench Press / Hammer Curl Superset

Metcon (Weight)

Set 1

15 Close Grip Bench Press with a 3s Negative

–directly into–

20 Alternating DB Hammer Curls

Set 2

12 Close Grip Bench Press with a 3s Negative

–directly into–

20 Alternating DB Hammer Curls

Set 3

10 Close Grip Bench Press with a 3s Negative

–directly into–

20 Alternating DB Hammer Curls

Set 4

8 Close Grip Bench Press with a 3s Negative

–directly into–

20 Alternating DB Hammer Curls

Barbell Skull Crusher / DB Skull Crusher

Metcon (Weight)

4 sets

12 Heavy Barbell Skull Crushers with a 3s Negative (elbows above shoulder)

–immediately into–

20 Light DB Skull Crushers (elbows above shoulders)

Straight bar bicep curl anarchy

Metcon (Weight)

4 Sets

Set 1: 20 Reps Light

Set 2: 15 Reps with a 3s Negative (Down)

Set 3: 12 Reps with a 3s Negative (Down)

Set 4: 10 Reps with a 3s Negative (Down)

Dips (4 sets)

4 Sets

Set 1: 15 Reps Band Assisted

Set 2: 12 Reps Bodyweight

Set 3: 10 Weighted Dips

Set 4: 10 Weighted Dips into MAX Reps Bodyweight

Standing Double Arm DB Curl/ Spider Curl Superset

Metcon (Weight)

3 Sets

10 Double Arm Standing DB Curls with a 3 second negative heavy

-immediately into-

15 Light double arm spider curls with a 1 second pause at the top in contraction