Saturday-160704

U. S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.  Summers is…

Friday-150703

    Today's Schedule- 9AM Group Class 10AM-Noon Open Gym 4PM-6PM Open Gym *All other classes and open gym times are canceled today. Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, Barbell Warmup with Coach WL:  EMOMx5- 10 unbroken Hang Power Cleans,…

Thursday-150702

      Warmup: 3 rounds- 10 band pull aparts, 10 Pushups, 10 Zombie Walks, 30 sec hanging static hold WL: Floor Press 5 sets of 10 ascending to 10RM, rest 90 sec-min Conditioning: For Time -100 Double Unders, 80 KBS (53/35), 60 Sit-ups, 40 Split Jumps, 20 HSPU Mobility:…

Wednesday-150701

    Warmup: 20 step lateral walk, 10 ankle stretch, 20 back extensions, 10 90/90 hip lift, 20 Banded Squats WL- Build to a max complex of: Front Squat + Push Press + Thruster Conditioning- Death by Thruster at 65% of the max complex established in #1. Complete 1 thruster during min…

Tuesday-150630

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, Snatch warmup with Coach WL: Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS Conditioning: 5 RFT 12 Pull-Ups 12 Burpees 12 Box Jumps…

Monday-150629

    Warmup: 20 step monster walk, 40 jump rope, 20 Russian swings-light, 40 jump rope, 20 wallballs with 2 sec pause @ bottom (12/10), Jerk Warmup with Coach- PVC WL: 1) 8 min to est 1 rep heavy Jerk 2)8 min to est 1 rep heavy front squat Conditioning:…

July Special Announcements!

-***Special Attention, Schedule Change: There will be an 8am class ONLY this Saturday July 4. -Saturday July 11: The ladies of VTG will be heading out to the Arrington Vineyards at 4pm for an evening of food, drinks, and hanging out. Contact Coach Ashley for more info. -Also on Saturday…

Saturday-150627

  Today's Schedule: -830am: FREE Class -930am: Group Class -1030-Noon: Open Gym Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes WL: Overhead Squat 4 sets of 6, rest 90 sec Conditioning: In teams of 3 with 1 person working at a time,…

Friday-150626

    Warmup: 20 step lateral walk, 20 Russian swings, 10 PVC passes, 20 wallballs with 2 sec pause at bottom (12/10), Clean warmup with Coach- Empty Barbell WL:  Clean Only- 80/3, 85/2, 90/1, then work to heavy single in no more than 3 attempts Conditioning: "JT" 21-15-9 of: HSPU Ring Dips…

Thursday-150625

    Warmup: 3 Rounds- 10 Band Pull Aparts, 10 Pushups, 10 Zombie Walks, 30 sec static hanging hold WL: Intro to Floor Press, then 5x5 with 2 min rest between sets Conditioning: Row 2k for time Mobility: -2 min door frame pec stretch each side -2 min barbell hamstring…