Thursday 2/1/18


Thursday 2/1/18

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


Metcon (No Measure)

Choose 1 Movement from each section
We regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes to opportunity to set a new PR and/or establish new benchmarks for themselves. Today is all about energy. Blast music, celebrate new records, and have fun. The format is a little different than a typical day. We’ll open up with the WOD Brief and a big group warmup, making sure that athletes feel prepared to tackle to work in front of them. With the weightlifting portion having the potential for the heaviest load, we will allot the most time there, giving 20 minutes for athletes to slowly build their way up to a 1RM. The gymnastics portion will be 10 minutes as those movement are quicker to execute and quicker to fatigue. The final conditioning piece tends to be the most intense.15 minutes here in order to give time to run multiple heats, which helps with equipment shortage and increases the energy.

Wanting to give athletes enough time on each section and with athletes having their choice on many different movements, there will not be enough time to individually go over every movement. Most of the coaching today will happen individually as athletes are in the warmup or early stages. One message we want to ensure is conveyed is the balance between effort and safety. Demonstrating proper spotting techniques and correcting faulty movement early will give athletes the proper foundation to push hard while staying unharmed.


Deadlift (1 RM)

Bench Press (1 RM)

Back Squat (1 RM)


Strict Pull Ups (MAX UNBROKEN)

Weighted Pull-ups (MAX UNBROKEN)

Muscle-ups (MAX UNBROKEN)


no kip


1 min assault bike (Calories)

Max calories

500m Row (Time)

Max Effort 500m Row