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…
Thanksgiving Schedule
Thursday Nov. 27: - Closed Friday Nov. 28: - 9am class - 10am-Noon open gym
Smyrna-La Vergne Food Bank
From now through Saturday Nov. 29 we will be partnering the Smyrna-La Vergne Food Bank with a canned food drive. There are boxes at the front of the gym for food donations and we will be accepting any monetary donations or gift cards to grocery stores as well. Each member…
Wednesday – 141119
Warmup: - 20 Step Monster Walk Out & Back (2 bands) - 20 Back Extensions - 20 Step Lateral Walk Out & Back (2 bands) - 20 Box Jump/Step Downs - 20 Banded Squats WL: Back Squat every 90 sec: 50/10, 60/8, 70/6, 80/4, 90/2, 95/1, 100/1, 85/ME reps*1 set Conditioning:…