Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Remember our changed schedule times for Tuesday and Wednesday workouts!

January Warm Up (No Measure)

Row 500m at 15 strokes per minute

Bear Crawl (front, back, sideways, and straight legs)

1/2 Dead Bug – 10x each side

Banded Squats – 10x

One Armed Pushups – 5 each arm

Accumulate 2′ of hanging from bar using different grips
Burgener Warmup – PVC

1. Down and finish: Creates speed through the middle

2. Elbows high and outside: Keeps the bar close

3. Muscle Snatch: Develops strong turnover

4. Snatch lands at 2″, 4″ 6″: Footwork

5. Snatch drops: Footwork

Snatch (Light, build to working WOD Weight)

Slo-Motion Snatches:

1st pull

2nd pull

snatch, then work backwards in same steps.

Metcon (Time)


30 Snatches

30 Clean and Jerks

30 Thrusters

Rx Weights – 95 / 65