Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

4 rounds

1 round Rowling (5 max penalty burpees)

5 world’s greatest stretch (each side)

100m jog

10 sec handstand hold (or double DB overhead hold)

*Focus: Move with intention and focus on quality of movement

arms and core

Metcon (No Measure)

Floor Plate Press + Bent Over Plate Row

100 reps on each. Weight should be challenging but doable in at least sets of 10. Work off reps on

both movements until finished

*Focus: Quality form on pressing and pulling. Avoid use momentum to assist in moving the weight on either movement.

Tricep Dips + Chin-ups

5 sets on each: 10-15 reps on each

*Focus: Add assistance to each movement so that 10 reps minimum can be achieved each set.

Overhead Plate Tricep Extension + Plate Double Bicep Curl

4 sets: 10-15 on each

*Focus: Be sure to have a good grip on the plate when going overhead. Weight should allow for control throughout movement. Do not use momentum.

Core Work:

4 Rounds

25 Strict Abmat Situps

10 Strict Toes to Bar or strict knee raise

30 sec plank

30 sec side plank (right)

30 sec side plank (left)

50 yd single DB overhead carry (right)

50 yd single DB overhead carry (left)

*Focus: Control core during carry. Don’t allow yourself to lean towards or away from the dumbbell.

Cooldown/mobiity

Metcon (No Measure)

1 min seal pose

1 min bicep stretch on wall (each side)

1 min overhead elbow pull tricep stretch (each side)