Monday 2/13/17


Monday 2/13/17

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

Nutrition challenge make sure to turn in your weekly results!

Metcon (AMRAP – Reps)


75 Wallballs (20/14#)

60 Calorie Row

45 Dumbbell Snatches (50/35#)

30 C2B Pull-ups
Despite this workout being an AMRAP, this is in truth a chipper. It will be a challenge to clear a single round – let’s see how far we can get in the 14:00 cap.

On the wallballs, this is a great chance to train manageable sets. We want to break this large number into small chunks. 5’s, 10’s, 15’s… athlete dependent on the number, but we all want to strive for the same goal of consistency in both our number and our rest between sets.

This is also a great opportunity to train a movement we don’t use very often – the single arm dumbbell snatch. Movement instruction in class!


11/20: Metcon (No Measure)

1. Snatch




2. Snatch Pull


3. Back Squat