Wednesday 9/5/18


Wednesday 9/5/18


Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!!

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

Metcon (AMRAP – Rounds and Reps)


30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row
Four movements in this longer AMRAP today, with the big ones being the overhead squats and toes to bar. The weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. With the high number of reps, going lighter will still be very effective for athletes who have a difficult time with this movement. On the toes to bar, looking to choose a variation that athletes could string together for 15+ repetitions when fresh, aiming to get the feet as high as possible while maintaining a rhythm.