Monday 2/12/18


Monday 2/12/18

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


Deadlift (Build to Heavy Set of 3)


Optimus Prime (AMRAP – Reps)

AMRAP 7: Wallballs (20/14)

*Every Minute: 5 Deadlifts (225/155)
Athletes will begin by building to a heavy triple on deadlift before moving onto “Optimus Prime”. In the metcon, athletes will complete as many wallballs as possible in seven minutes. The workout begins with wallballs and on the top of the minute, starting on the 1:00 mark, athletes will perform 5 deadlifts at a moderate weight before beginning their wallballs again. This should be a weight that athletes are able to undoubtedly complete unbroken every single round. Score is total wallballs.


Metcon (No Measure)

1. Back Squat

1×7 @ 70%

1×5 @ 75%

3×3 @ 80%

2.Ring Muscle-Ups

4 Sets of 50% of Max Set

Rest as needed between