Monday, November 16, 2015

Check wodify for an updated holiday schedule. We will also have bring a friend & family workouts Nov. 24-26!

VBC ladies crushed it at the Holiday Classic on Saturday!

Groiners
Ankle Mobility
Hip bridges x 10
Hip Extensions x 20

Warmup

200m Run
10 Monster Walks ea. direction
10 air squats with theraband around knees
10 ring rows

Strength

Back Squats 3 x 10

Notes: Take a couple of warm up sets to get to your first working weight. Shoot for 70% of your 1RM across.

Conditioning

6-4-2
Muscle Ups
Power Cleans (185/135/95)
6-4-2
Chest to Bar
Power Cleans
6-4-2
Pull Ups
Power Cleans

Notes: Sub Burpee Chest to Bar for Muscle Ups and perform a jumping variation in replace of bands or Ring Rows. RX is 135/95 RX+ is 185/135.

Cool Down

Foam Roll Glutes/Hamstrings, hips
Banded Hip Stretch
Wrist Stretches