Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Strength & Conditioning – Deb Bernardes

dbfit: Metcon (Time)



Open Book (5/5)

Oblique Opener (4 min)-new video

Glute Bridge & Reach 3 sets of 8-12

Wall Dead Bug March 3 sets of 10

Alternate between the bridges and the dead bugs

Dead Stop Swings 2 x (5/5/5)


Sumo DL 2 x ([email protected]%, [email protected]%, [email protected]%) –

Hang Power Cleans + Push Jerk: 2 Hang Power Cleans + 1 Push Jerk, build to moderate weight = good quality movments, no more than 8 sets.



five rounds for time: 12 deadlifts @ 105 lb), 9 hang power cleans 105 lb, 6 push jerks (105 lb)

Group B

A: Single Arm Bench Press (find the chest) – 1 Min each side x 2, with 90″ rest

B: 5 sets of following: as many sandbag squats you can do, rest, then sled push 40 meters, then as many banded pullups you can do. Take as much rest as you need between movements and the rounds

C: Row 1k for time