Friday, July 1, 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 2016-06-30 at 5.52.17 PM


Stretch Calves
Stretch Achiles
Foam Roll IT Band
Stretch Hamstrings


Jog 200m
Runner’s Lunge stretch :30 each side
2 rounds
:30 Air Squats
:30 Rock from heels to toes
:30 High knees
:30 Fire feet (wide stance, quick feet)


7 sets of 50 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 4 Rounds:
7 Front Squats
14 KB Swings
3 Rope Climbs

Notes: L1: DB front squats 20/15, 12/8kg, 6 rope lowers
L2: 75/55, 16/12kg, 6 pull-ups, or 3 rope climb attempts for max height
Rx: 135/95, 24/16kg,
Rx+: 185/135, 32/24kg

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

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