Wednesday, March 16, 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.

Screen Shot 2016-03-15 at 8.28.30 PM


20 calf raises
banded hamstring stretch
20 banded external rotation


Run 400m
25′ bear crawl
25′ broad jump
15 KB swings


15 min EMOM: 3 Touch and Go Power Snatches from 60-75%

Notes: This should be a moderate to heavy load. If you are keeping good form consider increasing the weight. Remember it is 45 power snatches in total.


10 KBS, 2-pood/1.5-pood
60 Double unders
6 10m Shuttle sprints (every turn around counts as a rep)

Notes: L1: 12/8kg, 100 single Unders
L2: 16/12kg
Rx: 32/24kg

Cool Down

Pike Stretch
Couch stretch
Foam Roll Calves
Foam Roll Upper Back

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