Monday-141215
Warmup: -500m row or 2 min Airbike -10 each: ankle stretch,90/90,inner thigh,PVC passes,scapula push-ups -Snatch warmup with coach-PVC WL: Snatch every 60 sec complete- 3 reps @ 60% x 3 sets, rest 1 min, 2 reps @ 70% x 3 sets, rest 1 min, 1 rep @ 80%, rest 1…
Saturday-141213
***Reminder- The Christmas Party will begin at 6pm tonight. Looking forward to seeing you all there! Warmup: -20 step lateral walk -20 push-ups -20 back extensions -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach: empty barbell WL: Clean+Jerk- 60/6+1,70/5+1,80/4+1,85/3+1,90/2+1,95/1+1,80/2 Full Clean&Jerks x 3 sets Conditioning:…
Visitation and Funeral Arrangements for Keri Leigh Victory
It is with a very heavy heart that we announce the death of Keri Leigh Victory. Many of you know her husband, Daniel, is a member of the gym. For those of you who have been asking about the visitation and arrangements, the details are in the link below. We…
Friday-141212
trim.McaGK4 Xavier Davis...the kid has springs. 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: Snatch every 90 sec- 60/6,70/5,80/4,85/3,90/2,95/1,80/3x3 sets Conditioning: For time -21 Thrusters (95/65) -75 Double Unders -15 Thrusters -50 Double Unders -9 Thrusters -25…
Thursday-141210
Warmup: -3 rounds: 5 hollow inch worms(3 sec pause),10 zombie walks,20 mountain climbers -10 windshield wipers -10 scapula push-ups Skill: 4 sets -5 Tall Box Jumps -40 sec hollow rock -rest 2 min Conditioning: 3 Rounds -500m row, rest 3 min Mobility: -2 min hip capsule external rotation stretch each…
Wednesday-141210
Warmup: -20 step monster walk -10 ankle stretch each side -20 step lateral walk -20 Russian swings-light -20 banded squats WL: Back Squat every 90 sec- 50/10,60/8,70/6,80/4,90/2x3sets,85/max reps up to 10 Conditioning: 5 Rounds -8 C2B Pull-ups -8 Hang Snatch (115/75) -Rest 1 min Mobility: -2 min banded shoulder internal…
Tuesday-141209
Warmup: -20 step lateral walk -20 back extensions -40 jump rope -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- empty barbell WL: Clean+Hang Clean+Front Squat- every 90 sec complete: 3 sets @60%, 3 sets @70%, 3 sets @80%, 3 sets to max in complex Conditioning:…
VTG Christmas Party/Game Night- Saturday Dec. 13 at 5pm
Join us this Saturday Dec. 13th starting at 5pm for our annual Christmas Party. We will provide meat, tables, and utensils. Bring your own drinks, side or dessert to share, and chairs. Also, bring your favorite board game or cards to play. Looking forward to seeing everyone there!
Monday-141208
Another great mobility seminar with Dr. Ben Howe of Benchmark Physical Therapy here in Smyrna. Thanks so much for coming out and working with our clients Ben! Warmup: -500 m 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:…
Saturday- 141206
***Reminder- there is NO free 830 class today, the members only class is at 830 and the mobility seminar will be at 930. Warmup: -20 step lateral walk -20 box jump/step downs -20 push-ups -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- Empty barbell WL:…