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…
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