blog

August 10, 2018

GROUP WARMUP
2 sets –
5 Beat swings bar or rings
5 Push-ups
10 Frog pumps
:20 Frog stretch
5 Goblet squat @ tempo

LEG STRENGTH
3 sets –
7 Sandbag squats (increase weight every set)

GYMNASTICS/POSITIONAL WORK
3 sets of:
5/2 Ring Muscle-ups or 5 ring row + 5 ring dips

CHEST/BACK/SHOULDER STRENGTH
3 sets –
10 Dumbbell floor press
5 each side landmine rows

8 Incline dumbbell prone rows

MOBILITY
2 sets:
1:00 each side, Twisted cross
1:00 each side, Pigeon stretch

Have You Signed Up For Ride or Die?

TEENS SCHEDULE – BACK TO SCHOOL

Starting Monday, August 13, the Teens class will move back to 3:45 PM on Monday, Wednesday, Friday. If you have a teen who would like to give it a

try, email zach@verostrength.com for details!

Ride or Die

Don’t delay, reserve your bike for tonight’s 6 PM conditioning class. Here’s the workout:

Air Bike

Every 2:00 for 20 minutes: 15/12 calories

All out effort, rest in remaining interval time

Bike Erg

7 sets (21 minutes) of:

1:00 @ 65-70 RPM

1:00 @ 75-80 RPM

1:00 @ 85-90 RPM

Talk with a coach about your goals, get the plan to achieve them.