Wednesday, June 29, 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.
Prehab
15 Scapular Push-Ups
Keg Drill 1min
KB goblet squat hold 1min
Warmup
Across the Floor mobility
Run 200m
1min Plank
Run 200m
15 air squats
Run 200m
Strength
EMOM 10 Minutes
3 Power Cleans, 5 Rocket Jumps
Notes: Go Heavier than week 2.
Rocket Jump Video:
https://www.youtube.com/watch?v=My9meEIoSTQ
Conditioning
27-21-15
Thrusters
Burpees
Thrusters
Burpees
Notes: L1: DB Thrusters 15/10
L2: 45/35
Rx: 95/65
Rx+: 115/85
Cool Down
Extra Credit: 3×15 GHD situps paired with 3x10cal sprint on assault bike
Stretch Calves
Foam Roll Calves
Lay on back hug knees into chest
Seated Pike Stretch
Stretch Calves
Foam Roll Calves
Lay on back hug knees into chest
Seated Pike Stretch
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