Saturday-141227

Warmup: -20 step lateral walk -40 jump rope -20 Russian swings-light -40 jump rope -20 wall balls with 2 sec pause @ bottom (12/10) -CJ warmup with Coach-empty barbell WL: CJ- 60/2,70/2+1,75/1,80/1,85/1,90/1,95/1,100+/1 Conditioning: For time -800m run -40 alt OH walking lunges (45/25) -20 HSPU -400m run -30 alt OH…

Tuesday- 141223

Warmup: -20 step lateral walk -40 jump rope -20 back extensions -40 jump rope -20 wall balls with 2 sec pause @ bottom (12/10) -CJ Warmup with Coach- Empty Barbell WL: Clean + Jerk every 90 sec: 60/1+3, 65/1+3, 70/1+2, 75/1+2, 80/1+2, 85/1+1, 75/1+3 Conditioning: -6 min AMRAP: 6 Cleans-full…

Changes for 2015!!!

You all gave us great feedback on our annual survey earlier this month on what we can do to make VTG even better for you. You talked, we listened! Here are some of the changes that will take place coming in January: -More Open Gym time- Beginning the week of…

Monday-141222

Super. Reindeer. Baby...Winnning! Warm up: -500m Row or 2 minutes Air Bike -10 each: ankle stretch, 90/90, inner thigh, PVC passes, scapula push-ups -Snatch warm-up with Coach – PVC WL: -Snatch every minute: 50/3, 60/2, 65/2, 70/2, 75/2, 80/1, 85/1, 75/3 Conditioning: 21-15-9 reps for time -Power Snatch (95/65) -Burpees…

Friday-141219

Warmup: -20 step lateral walk -20 Russian Swings-light -10 ankle stretch each side -20 wallballs with 2 sec pause @ bottom (12/10) -CJ Warmup with Coach-Empty Barbell WL: 12 min to est a 1RM Clean & Jerk Conditioning: 5 Rounds for total working time -16 Over the Box Jumps (24/20)…

Thursday-141218

Warmup: -3 rounds: 5 hollow inch worms(3 sec pause),10 zombie walks,20 mountain climbers -10 PVC passes Skill: EMOM x 10 min -Even min: 5 hspu (deficit as able) -Odd min: 40 sec hanging L-sit Conditioning: "The Ghost"- 6 Rounds for total reps -1 min ME row for cal -1 min…