Monday 10/30/17

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

Weightlifting

Thruster (Heavy 5 rep)

Metcon

Metcon (AMRAP – Reps)

“Hopped Up”

AMRAP 7:

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.
Beginning the day by building to a heavy set of 5 Thrusters out of the racks with an open-style conditioning piece to follow. Athletes should choose a weight on the barbell that they are confident they could complete the set of 15 within the workout unbroken if they needed to. Burpees will be performed laterally over the bar, with no need to come to full extension at the top.