Monday, March 7, 2016

Venice 10am class will be canceled due to a special event for a local business. There is a 10am class at Marina if that is the only time that works for you. Email us if you’d like to set something up with your company!

Celebrate the end of the Open with us in VEGAS! This is a climbing trip at the world famous Red Rocks, but we will be enjoying all the city has to offer as well. CLICK HERE for details.

Chikara 2016

We had multiple VBC athletes earn medals at the Chikara meet this weekend. Congrats!


Ankle Mobility
Foam Roll Quads
Bar assisted squat see video


2 rounds
:20 hang on bar
:10 rest
:20 bottom of squat hold
:10 rest
:20 kipping swings
:10 rest
:20 squat jumps


Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend)


As many rounds and reps as possible in 15 minutes of:
15 Weighted DB Box Step-Overs
200 meter Run
15 Burpees

L1: 16/8” Box, 20/15lbs, v-ups
L2: 24/20” Box, 25/20lbs, knee raises
Rx: 24/20” Box, 35/25lbs
Competition (Rx+): 24/20” Box, 60/45lbs

Cool Down

Cobra Stretch
Stretch forearms
Pigeon stretch

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