Tuesday 10/10/17

Announcements

Thursday 10/12/17- BIO King George Gymnastic Seminar- Free to members/ $5 drop ins
4pm-Toes to Bar
5pm-Kipping Pull ups
6pm- Muscle Ups

Friday 10/13/17- BIO WEST Gymnastic Seminar- Free to members/ $5 drop ins
4pm-Toes to Bar
5pm-Kipping Pull ups
6pm- Muscle Ups

Saturday 10/14/17- CLOSED- Battle of the Ages at CF Rappahanok- Come cheer on all our participants!

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Weightlifting

Deadlift (Heavy set of 5)

Followed by…

Metcon

Metcon (AMRAP – Reps)

“Flat Tire”

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (225/155)

20 AbMat Sit-Ups

Max Calorie Bike
Starting with weightlifting followed by a team conditioning cash-out. Similar to last week with the back squat/thruster combination, we are still looking to prioritize quality of movement and overload the system to make the conditioning deadlifts feel lighter. The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions unbroken when fresh. If not equipped with a bike, substitute a max calorie row.

Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the bike. At the top of each minute, they will rotate movements.