Saturday, March 19, 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 2016-03-18 at 10.55.04 PM


Hold Bottom of the squat 1min
Plank 1min
Theraband external rotations x 15 ea.
10 band pull aparts


Grab a kettle bell
5min AMRAP
8 goblet squats
8 russian kb swings
8 russian twists R/L is one


5 climbing sets of: 3 Front Squats + 1 Jerk


Teams of 3 complete AMRAP 16 of the following triplet:
10 Shoulder to Overhead
20 Toes to Bar
30 Front Squats

Notes: Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.
L1: DB Front Squats/OH 15/10, v-ups
L2: 95/65, Knee raises
Rx: 135/95
Competition(Rx+): 185/135

Cool Down

Super Rack Stretch
Stretch abs
Seated straddle stretch

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