Tuesday, March 15, 2016

Try your hand at weightlifting, we will have a members only meet Friday April 1st. Anybody can join, EMAIL US to reserve your spot! 

We are also holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.

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Get ready for Matzo Ball Mondays!


Banded Hamstring Stretch 1min
Seated pike stretch
20 external rotation


3 rounds
100m run
5 straight leg kicks each side
5 kicks to handstand
5 pushups


Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps
Station 2 – Supine Ring Row x 8 reps
Station 3 – L-Seated Dumbbell Press x 8 reps

Notes: Romanian Deadlift, Stand tall with the weight, the movement starts from the top of the deadlift. Only continue your descent until your hips stop moving back. For the Supine Ring Rows put feet up on a box or bench if possible.


Complete as many rounds as possible in 10 minutes of:
3 Ground to Overhead
7 Box Jumps

Notes: L1: DB Ground to OH 20/15, 20/16”
L2: 75/55 24/20”
Rx: 135/95 30/24”

Cool Down

Hamstring Stretch :30 each side
Couch Stretch 1min each side
Roll out Traps with barbell 1min each side

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