Friday, June 25, 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.

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A little preview of our new shirts, here in time for summer!


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Across the line drills. (straight leg kicks, quad stretch, high knees, butt kickers, grape vine, walk on toes, walk on heels, A skips and B skips (


7 sets of 40 yard sprints @85% for the first three sets.

Notes: Rest is the JOG back to the starting line. This is our third week of sprinting. Sprinting is one of the most injurious activities we participate in, but it is optimal for our overall fitness.  Like the GHD we will be easing into our Friday sprints. Please stick to the percentage, run at a speed you would most likely run a 100 meter run. Do not go all out on the first few sets.


Complete 10 Rounds for time:
1 Rope Climb
3 Clean and Jerks
6 bar facing burpees

Notes: L1: 3 rope lowers or 6 ring rows,  DB C+J 20/15
L2: Climb as high as you can, or 6 pull-ups, 105/75
Rx: 185/135

Cool Down
Stretch hamstrings
Mash Quads with Barbell
Stretch Shoulders
Plank 3x1min

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