Tuesday- 141223

Warmup: -20 step lateral walk -40 jump rope -20 back extensions -40 jump rope -20 wall balls with 2 sec pause @ bottom (12/10) -CJ Warmup with Coach- Empty Barbell WL: Clean + Jerk every 90 sec: 60/1+3, 65/1+3, 70/1+2, 75/1+2, 80/1+2, 85/1+1, 75/1+3 Conditioning: -6 min AMRAP: 6 Cleans-full…

Changes for 2015!!!

You all gave us great feedback on our annual survey earlier this month on what we can do to make VTG even better for you. You talked, we listened! Here are some of the changes that will take place coming in January: -More Open Gym time- Beginning the week of…

Monday-141222

Super. Reindeer. Baby...Winnning! Warm up: -500m Row or 2 minutes Air Bike -10 each: ankle stretch, 90/90, inner thigh, PVC passes, scapula push-ups -Snatch warm-up with Coach – PVC WL: -Snatch every minute: 50/3, 60/2, 65/2, 70/2, 75/2, 80/1, 85/1, 75/3 Conditioning: 21-15-9 reps for time -Power Snatch (95/65) -Burpees…

Friday-141219

Warmup: -20 step lateral walk -20 Russian Swings-light -10 ankle stretch each side -20 wallballs with 2 sec pause @ bottom (12/10) -CJ Warmup with Coach-Empty Barbell WL: 12 min to est a 1RM Clean & Jerk Conditioning: 5 Rounds for total working time -16 Over the Box Jumps (24/20)…

Thursday-141218

Warmup: -3 rounds: 5 hollow inch worms(3 sec pause),10 zombie walks,20 mountain climbers -10 PVC passes Skill: EMOM x 10 min -Even min: 5 hspu (deficit as able) -Odd min: 40 sec hanging L-sit Conditioning: "The Ghost"- 6 Rounds for total reps -1 min ME row for cal -1 min…

Wednesday-141217

Warmup: -20 step monster walk -40 jump rope -20 step lateral walk -40 jump rope -20 banded squats WL: Back Squat every 90 sec- 50/10,60/8,70/6,80/4,90/2,70/5,80/3,90/2,95/1 Conditioning: "Helen"- 3 rounds for time -400m run -21 KBS (53/35) -12 Pull-ups Mobility: -2 min KB shoulder capsule mobilization each side -2 min anchored…

Tuesday-141216

Warmup: -20 step lateral walk -20 box jump/step downs -20 back extensions -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- empty barbell WL: Clean Only-every 60 sec complete 3 reps @ 60% x 3 sets,rest 1 min, 3 reps @ 70% x 3 sets, rest…