Thursday, July 7, 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 2016-07-06 at 10.00.52 PM

Guess Who? Come on out to the VBC Members Meet this Friday at 7pm! Costumes will be worn 🙂


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Coach chooses warm up
Warm up technique for strength work


EMOM 10 Minutes

3 Hang Power Snatches, 3 Broad Jumps

Notes: Pick a weight you can maintain across the 10 minutes, If shoulder mobility prevents you
from feeling comfortable snatching, power clean..


21, 15, 9 Reps of:
Push Press
Box Jump
Front Rack in place lunge (total)
Calorie Row

Notes: Lunges are stepping forward. L1: DB 15/10, 12/8″
L2: 75/55, 20/12″
Rx: 105/75, 24/20″
Rx+:135/95 30/24″

Cool Down
1 Minute Down Dog
1 Minute Banded Rack Stretch each side
1 Minute German Hang on low rings
1 minute Cat Stretch

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