Tuesday, June 28, 2016

This weekend Sunday evening classes will be canceled at Venice and we will hold a bring a friend and family workout Monday, July 4th at 9&10am at both locations.

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 2016-06-28 at 3.42.38 PM

LG sporting the new dawn patrol tank


15 Scapular Push-Ups
Keg Drill 1min
KB goblet squat hold 1min


Run 800m or row 750m
20 slow groiners
20 duck walk steps
20 jumping squats
20 Knee to outside elbow (in push-up plank)


Back Squat 3X5 @ 83%
Bench Press 3X10@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..


Handstand Push-ups
Front Squats

Notes: L1: Push-ups, banded or knees, DB front squats 20/15
L2: Piked Push-Ups, or feet on box or bench, 75/55
Rx: 135/95
Rx+: 155/105

Muscle Ups
Overhead Squats

Rx: 135/95
Rx+: 155/105

Cool Down
Stretch Shoulders (seated with arms behind you on ground or pull one arm across chest)
Stretch Chest
Pigeon Stretch
20 Arch lifts

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