Monday, July 4, 2016

We will ONLY have classes at 9 & 10am at both locations. Bring a friend for free, but have them sign a waiver ahead of time!

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.

Watch Chris & Kyle go head to head in this Wednesday’s workout!

Prehab

Stretch Chest
Super Rack Stretch
Hold bottom of squat 1min
Plank 1min

Warmup

Find your Team of 3, introduce yourselves if you don’t know each other!

You will each start on a different movement, working for :30s as many as you can, then rotate and get right on the next movement.

You will go 3 times through the circuit

Movement 1: Air squats
Movement 2: Plank
Movement 3: Jump Rope

Conditioning

Bring a friend day!
Teams of three240 double unders, divide up anyhow, double the single unders if you cannot do dubs-then-
12 Rounds, conga line style (4 rounds each)100 Meter sandbag Run
7 Dumbbell Front Squats
7 Pull-Ups
6 Burpees-then-

240 double unders, divide up anyhow, double the single unders if you cannot do dubs

Notes: L1: Run without sandbag, 15/10, Ring Rows
L2: 30lb Sandbag, 20/15, Banded Pull-ups
Rx: 70/50, 50/35
Rx+ 70/50, 70/55, Chest to Bar

Cool Down
Stretch Forearms and Abs
Foam Roll IT Band 1min each side
Stretch Lats with band

You might also like