Tuesday-171226

***Schedule Change- starting today and running thru Thursday Jan 4, the Tuesday/Thursday 9am class will be held at 8am. Warmup: 2 sets- 15 cal row, 60 sec alternating ipsilateral Deadbug, 6 knee cradle lunge with horizontal rotation, then- movement prep with Coach Conditioning: 27-21-15-9 reps for time of- Wallballs (20/14)…

Saturday-171223

Today's Schedule: 8-9am Open Gym 9am Group Class (Note- we will begin running heats of the 12 Days of VTG Christmas Wod at 920 and continue running heats of 10 every 40 min.) Warmup: 2 sets- 12 cal airbike, 20 sec Deadbug each position, 6 knee cradle lunge with vertical…

Friday-171222

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 10 @ 2.5# heavier than last week, rest 90 sec 2) Gun Show- 4 Rounds, 1 min Max…

Thursday-171221

Warmup: 2 sets- 12 cal airbike, 5 each side- suitcase DL, upright row, shoulder press,1-leg calf raise, then- movement prep with Coach Conditioning: AMRAP 15: 15 HSPU 30 Double Unders 15 Calorie Airbike 30 Double Unders Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Wednesday-171220

Warmup: 500m row or 2 min airbike, then- banded warmup with Coach Weightlifting Wednesday: 1) 12 min to est Max Complex of- Power Snatch+OHS+Snatch 2) 3 sets of 3 Pausing Back Squat (3 sec hold @ bottom) @ 40# less than last week's 3RM, rest 60 sec 3) 6 min…

Tuesday-171219

Warmup: 2 sets- 12 cal airbike, 30 sec alternating Captain Morgan each side, 10 banded good mornings, 10 goblet squats with 2 seconds pause @ bottom Conditioning: AMRAP 5: 21-15-9 Kettlebell Swings (70/53) Front Squat (135/95) Calorie Bike Rest 5:00 AMRAP 5: 21-15-9 Kettlebell Swings (70/53) Front Squat (115/80) Calorie…

Monday-171218

***Note- today's 515am session will be OPEN GYM and NOT a Coach Led Class. Warmup: 2 sets- 15 cal row, 20 sec Deadbug hold each position, 6 knee cradle lunge with vertical rotation, 5 scapula depressions, then- Movement Prep with Coach Conditioning: AMRAP 20 27/21 Calorie Row 21 Chest to…

Saturday-171216

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 sets- 12 cal airbike, 15 sec alternating Captain Morgan, 6 knee cradle lunge with elbow drop and twist, 30 sec goblet squat hold, then- movement prep with Coach WL: 12 min to est heavy single thruster Conditioning: AMRAP 8- 3…

Friday-171215

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 10 @ 2.5# heavier than last week, rest 2 min 2) 12 min Ascending AMRAP (2,4,6,8,10,increasing as high…