Wednesday 4/4/18


Wednesday 4/4/18


The long sleeve hoodie is back !!! We’ll be having order sheets at the gym from Monday 3/26-Friday 4/6!

END OF THE OPEN HAPPY HOUR @ SUNKEN WELL TAVERN Saturday 4/7/18 from 4pm-6pm!

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


Deadlift (Heavy set of 5)


Metcon (AMRAP – Rounds and Reps)


6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders
Similar to Monday, we will begin by building to a heavy lift. Today it will be a heavy set of 5 of deadlifts. Not only is this a chance for athletes to pull some heavy weight off the ground, but it is also a great opportunity for coaches to spend time on the floor seeing and correcting in a more controlled setting than during a metcon. This “heavy” set of 5 should be relative for the day, with athletes stopping at the point of form breakdown. The load on the deadlift within “Detention” should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions a 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow them to get the stimulus we are looking for, which is something they can get done in 1-2 sets.


Metcon (No Measure)

1 x 1,000m Row

2 x 600m Row

4 x 200m Row

2 x 600m Row

1 x 1,000m Row

Equal Work/Rest