VTG Strength and Conditioning

09/03/2022

220903 Wod and results

09/02/2022

220902 Wod and results

09/02/2022

Saturday-220903:

Today’s Signup-

-Ha! It’s the last Wod, ain’t no signup, just show up no later than 10 ready to work. Or show up at 11 ready to party, whatever.

Warmup: Bike or Row or something, just have a barbell out by 1005. Then, zip it and listen. Seriously, listen cuz Coach is doing this Wod at the same time as the class and ain’t gonna be answering your questions once 3,2,1,go happens.

Wod: Teams of 2

-60 Cleans (135/85)

-60 Strict Pullups

-400m Run (both partners complete each run together)

-50 Jerks

-50 C2B Pullups

-400m Run

-40 Thursters

-40 Bar Muscleups

-400m Run

Mobility:

-Pop at top and enjoy a cold one. Bring a chair to sit in, a side or dessert to share, anything you want to drink besides High Life, Coors Light, or water, and enjoy the party.

09/01/2022

220901 Wod and results

09/01/2022

Friday-220903:

Today’s Signup:

https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220902

Warmup: 2 min airbike, then- movement prep with Coach

Wod:

-1. 3 sets: 5 DB Front Curled 1-leg Squats with 2 sec pause at bottom each side, 5 Nordic Curls with 3 sec pause at bottom, rest 2 min

-2. 3 sets: 3 Bench Press with 3 sec pause at 90 degree elbow bend rep 1, 5 Renegade Row Rear Delt Flys with 2 sec pause at top each side, rest 2 min

Mobility:

-2 min couch stretch

-2 min foam roll lats/t-spine

Please review the available slots below and click on the button to sign up. Thank you!

09/01/2022

Thursday-220901:

Today’s Signup:

https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220901

Warmup: 30 cal row, then- movement prep with Coach

Wod: 5 Rounds for time

-30/20 cal Row

-100 Foot D-Ball Carry (150/100)

Mobility:

-2 min standing hamstring stretch

-2 min barbell hamstring smash

Please review the available slots below and click on the button to sign up. Thank you!

08/31/2022

220831 Wod and results

08/30/2022

220830 Wod and results

08/30/2022

Wednesday-220831:

Today’s Signup:

https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220831

Warmup: 2 min airbike, then- movement prep with Coach

Wod: 10 min Amrap-

-3 Calorie Airbike/3 HSPU

-6 Calorie Airbike/6 HSPU

-9 Calorie Airbike/9 HSPU

-etc…

Mobility:

-2 min posture reset

-2 min barbell trap smash

Please review the available slots below and click on the button to sign up. Thank you!

08/30/2022

220829 Wod and results

08/29/2022

Tuesday-220830:

Todays Signup:

https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220830

Warmup: 2 min airbike, then- movement prep with Coach

Wod: Every 4 min x 5 sets-

-3 OHS (3 sec pause at bottom of rep 1), climbing

-3 High Box Jumps, climbing

-Max Unbroken Ring Dips (minimum 5)

Mobility:

-2 min couch stretch

-2 min foam roll lats/t-spine

Please review the available slots below and click on the button to sign up. Thank you!