Tuesday, June 21, 2016

We are holding our quarterly VBC members only meet on July 8th. Costumes required, prizes for the best! Sign up for the meet at the front desk.

Screen Shot 2016-06-20 at 8.54.16 PM


15 Scapular Push-Ups
Hold Bottom of Squat 1min
20 Banded External Shoulder Rotation


Tabata Warm Up:
Complete 3 rounds of :20 on/:10 rest at each station:
A. Row
B. Burpees
C. Pushups
D. Squats


Back Squat 3X5 @ 78%
Bench Press 3X8@65%

Notes: Rest 90 seconds between sets (or alternate with a partner). These are separate movements. Finish your back squats and then set up for your bench press.


Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes: “SnacCindy”
3 Power Snatches
5 Pull Ups
10 Push Ups,
15 Air Squats

Notes: L1: DB power snatches 20/15, Ring Rows, knee push-ups
L2: 75/55, banded pull-ups
Rx: 135/95
Rx+: 185/125

Cool Down
Glute Stretch
Stretch Chest

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