Tuesday-191217

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 5 sets of 2 Low Hang Clean, Rest 2 min3 sets- 2RM Push Press, 1-leg triple jump each side, 60 sec weighted plank hold- heaviest possible unbroken, rest 2-3 min Mobility: -2 min barbell trap smash -2 min…

Monday-191216

***Reminder- today is Bring a Friend Day!!! Invite your friends/family for a FREE class to hit a partner workout with you!!! Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 18 min Amrap, partners complete full rounds -15/10 cal Airbike -12 Alternating D-Ball Lunges (150/100) -9 Burpee Over Ball…

Saturday-191214

Today’s Schedule: 8-9am Open Gym 9am Group Class 5pm VTG Christmas Party ***Reminder- please bring a new unwrapped toy to donate for this mornings wod!!! Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “Naughty or Nice Wod” 15-12-9 Power Snatch (95/65) 30 Double Unders Thrusters…

Friday-191213

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: EMOMx20min Min 1- :40 Max Airbike Calories Min 2- :40 Max Bar Muscleups Min 3- :40 Max Pushups Min 4- Rest Mobility: -2 min foam roll lats/t-spine -2 min banded hamstring stretch

Thursday-191212

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 5 sets of 3 Bench Press climbing, rest 2 min3 sets- 5 KB Front Rack Stepups each side- heaviest possible, Max Unbroken Supine Ring Rows, Rest 2-3 min Mobility: -2 min door frame pec stretch -2 min lacrosse…

Monday-191209

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 5 sets of 3 Front Squat with 3 sec eccentric, rest 2-3 min 3 sets- 3RM DB Shoulder Press with 3 sec hold at top and 3 sec eccentric, 3RM Snatch Grip Deadlift, Triple Jump each leg, rest…

Saturday-191207

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 3 Rounds for time -16 Alternating Overhead Lunges (115/85) -16 Box Jumps (30/24) Mobility: -2 min barbell trap smash -2 min lacrosse ball plantar fascia