Saturday-141129

Warmup: -20 step lateral walk -20 box jump/step downs -20 glute bridges -20 wallballs with 2 sec pause at bottom (12/10) -CJ warmup with Coach- empty barbell WL: Starting with an empty barbell, 15 min to est 1RM CJ Conditioning: 18 min AMRAP -400m run -15 Power Snatch (95/65) -15…

Friday-141128

Today's Schedule: 9am class, 10am-Noon Open Gym Warmup: -500m row or 2 min Airbike -10 each: ankle stretch,90/90,inner thigh,floor slides,windshield wipers,scapula push-ups -Snatch warmup with Coach-PVC WL: Starting with an empty bar, 15 min to est 1RM Snatch Conditioning: 4 sets -Row 250m row sprint (25 cal Airbike) -10 Burpee…

Wednesday- 141126

Warmup: -20 step monster walk -20 Russian swings-light -20 step lateral walk -40 jump rope -20 banded squats WL: Back Squat Every 90 sec- 50/10, 60/8, 70/6, 80/4, 85/4, 90/3x3 sets, 70/12 Conditioning: 6 min AMRAP -6 C2B Pull-ups -6 Alternating KB Snatch (53/35) Mobility -2 min banded hamstring stretch…

Tuesday- 141125

Warmup: -20 step lateral walk -20 back extensions -20 box jump/step downs -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with coach-empty barbell WL: Every 60 sec Hang Clean- 50/3,60/3,70/3,80/2,85/2,90/1,95-100+/1x3 sets Conditioning: For time -20 GTO (95/65) -20 HR Push-ups -50 double unders Rest 1 min -15…

Monday- 141123

Warmup: -500m row or 2 min Airbike -10 each:ankle stretch,inner thigh,90/90,floor slides,windshield wipers,scapula push-ups -snatch warmup with coach-PVC WL:Power Snatch + Snatch: Every 60 sec complete the complex and the prescribed percentage, TNG: 50/1+1, 55/1+1, 60/1+1, 65/1+1, 70/1+1, 75/1+1, 80/1+1, 85/1+1; if the 85% is a full snatch rather than…

Saturday-141122

Warmup: -20 step lateral walk -20 back extensions -20 push-ups -20 wallballs with 2 sec pause @ bottom (12/10) WL: Starting with an empty barbell, 15 min to est 1RM Clean&Jerk Conditioning: 20 min AMRAP -80 cal row -70 KBS (53/35) -60 pull-ups -50 thrusters (95/65) -40 t2b Mobility -2…

Friday- 141121

VTG athlete Gabe Rogers after winning his first match of the season. Congrats Gabe! Warmup: -500m row or 2 min Airbike -10 each- ankle stretch,90/90,inner thigh,floor slides,windshield wipers,scapula push-ups -snatch warmup with Coach-PVC WL: Starting with an unloaded bar, work to max Snatch in 15 min Conditioning: 6 rounds for…

Thursday – 141120

Warmup: -3 Rounds: 5 Hollow Inch Worms (3 sec pause), 10 Zombie walks, 20 Mountain Climbers (each side) -10 Windshield Wipers -10 Scapula Push-ups Skill: 12 min EMOM -Even min: 30 sec hollow rock -Odd min: 5 Box Jumps(36/30) Conditioning: 4 rounds -2 min to complete: -50 double unders -20…