Tuesday-141230

Warmup: -20 step lateral walk -20 back extensions -20 box jump/step downs -20 wall balls with 2 sec pause @ bottom (12/10) -Clean warmup with Coach-empty barbell Skill: EMOM x 12 min -Even min: 3 front squats from ground @ 90% of 1RM clean -Odd min: 8 UB HSPU (scale…

Monday-141228

Warmup: -500m row or 2 min airborne -10 each: ankle stretch,90/90,inner thigh,pvc passes,scapula push-ups -snatch warmup with Coach-PVC WL: EMOM x 8 min- Snatch 40/10,50/6,60/5,70/3,80/2,90/1,95/1,50/ME UB reps Conditioning: 17 min AMRAP -20 G2O (95/65) -40 Double Unders -15 G2O (115/75) -40 DU -10 G2O (135/95) -40 DU -5 G2O (165/115)…

Saturday-141227

Warmup: -20 step lateral walk -40 jump rope -20 Russian swings-light -40 jump rope -20 wall balls with 2 sec pause @ bottom (12/10) -CJ warmup with Coach-empty barbell WL: CJ- 60/2,70/2+1,75/1,80/1,85/1,90/1,95/1,100+/1 Conditioning: For time -800m run -40 alt OH walking lunges (45/25) -20 HSPU -400m run -30 alt OH…

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…