Wednesday, July 6, 2016

The second half of our new cycle begins! We will be changing up the order fo the Strength/Sprint work and adding in some new equipment like axle bars.

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 2016-07-05 at 9.34.16 PM


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Run 400m or Row 350m

Seated Pike Stretch :30
Across the floor leg mobility
Couch Stretch :30 each legs


5 Rounds:

1 Min ME (Unbroken set) Strict Pull-Ups

1 Min ME (Unbroken set) Axle Bar Deadlifts

Notes: Record total number of DL’s and PU’s. 5 Bars per gym, For busy classes these will be the set weights for this strength portion. This allows for easy plate changes during the rest between partners or groups of three. In small classes share an axle, or have your own. Weights: 45-75 (one bar), 95-125 (second bar), 135-175 (third bar), RX: 185-225 (fourth bar), Rx+: 245-285 (fifth bar). For pull-ups scale to ring rows or strict banded pull-ups. It is imperative you get your chin over the bar without a kip, so use whatever scale is necessary to do so.  


From 0-3 minutes

Run 200 Meters

ME Sit-Ups  

From 3:00-6:00

Run 200 Meters

ME DB thrusters

From 6:00-9:00

Run 200 Meters

ME Double Unders

From 9:00-12:00

ME KB Swings

Score is total Reps

Cool Down
Stretch Glutes
Mash Quads with Barbell
Stretch Shoulders
Arch hold 3x30s

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