Saturday-191214

Today’s Schedule: 8-9am Open Gym 9am Group Class 5pm VTG Christmas Party ***Reminder- please bring a new unwrapped toy to donate for this mornings wod!!! Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “Naughty or Nice Wod” 15-12-9 Power Snatch (95/65) 30 Double Unders Thrusters…

Friday-191213

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: EMOMx20min Min 1- :40 Max Airbike Calories Min 2- :40 Max Bar Muscleups Min 3- :40 Max Pushups Min 4- Rest Mobility: -2 min foam roll lats/t-spine -2 min banded hamstring stretch

Thursday-191212

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 5 sets of 3 Bench Press climbing, rest 2 min3 sets- 5 KB Front Rack Stepups each side- heaviest possible, Max Unbroken Supine Ring Rows, Rest 2-3 min Mobility: -2 min door frame pec stretch -2 min lacrosse…

Monday-191209

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 5 sets of 3 Front Squat with 3 sec eccentric, rest 2-3 min 3 sets- 3RM DB Shoulder Press with 3 sec hold at top and 3 sec eccentric, 3RM Snatch Grip Deadlift, Triple Jump each leg, rest…

Saturday-191207

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 3 Rounds for time -16 Alternating Overhead Lunges (115/85) -16 Box Jumps (30/24) Mobility: -2 min barbell trap smash -2 min lacrosse ball plantar fascia

Friday-191206

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 12 min to est Max Complex- 1 Hang Power Clean+3 Front Squats 3 Rounds- Max Effort Ring Dip Hold @ top, Max Effort Chin-up Hold @ top, Rest 3 min Mobility: -2 min couch stretch -2 min barbell…

Thursday-191205

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: For Time -400m Run -50 Pullups -30/20 calorie Airbike Mobility: -2 min lacrosse ball plantar fascia -2 min barbell calf smash

Wednesday-191204

Warmup: 30 calorie Row, then- movement prep with Coach Conditioning: 5 Rounds, 2 min on/2 min off -20/15 calorie Row -Max Burpee Over Rower Mobility: -2 min modified pigeon pose -2 min foam roll lats/t-spine
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