Weekly WODs Sept 13-19

By Coach Lisa Workout Comments Off on Weekly WODs Sept 13-19

Coach Lisa here – I will be taking over the weekly WOD email for a while as we share the admin load amongst the coaches.  Feel free to email me with any questions about the week ahead and check out the VS blog for the latest gym updates.

This week launches the VS Power class at 6:45pm M/W/F. Learn more about the methodology and add it to your weekly fitness buffet!

Maya’s incredibly popular Oly lifting is on Friday’s at 3:15pm – be sure to sign up early as it will fill fast!

Shannon’s last running class is Sunday Sept 21, 9:30am at the track – drop-ins welcome.

And finally for this week’s notices; you may notice a change on the scheduling app. The idea is to make it more simple for you to use. Please let us know how that works for you!

.VSX Coming your way this week…
Starting a new VSX strength cycle! Goodbye to the 10rep maxes and hello shoulders to overhead! We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling.


3 Strict Press + 3 Push Press

Conditioning – for time:
25-20-15-10-5 Cal Bike
5-10-15-20-25 Shoulder-to-overhead


4×7 Tempo Back Squats

Conditioning – five sets:
44 Double Unders
22 Up-Downs
11 Back Squats


Barbell RDL
Back Rack Reverse Lunges
Glute bridge-ups

Conditioning – AMRAP:
300/250m Row
6 DB Alt. Suitcase Lunges
12 DB Sumo Deadlifts
6 DB Alt. Front Rack Lunges


Pullups, T2B, Kip swings, Box jumps

Conditioning – for time:
800m Run
50 Box Jumps
30 Pull-Ups
30 Toes to Bar
400m Run
40 Box Jumps
20 Pull-Ups
20 Toes to Bar
200m Run
30 Box Jumps
10 Pull-Ups
10 Toes to Bar


4×7 Tempo Bench Press

Conditioning – four sets:
30 Wall Balls
Max Push-Ups in the time remaining

Get your pump on – what will be in store?!

Time for your Boot camp sweat-fest!

VS Power this week…

Look forward to level-setting this week with 1RMs for all the movements we will be working on this cycle.

Monday: Back squat, strict press, push-press
Wednesday: Bench press, pull-ups
Friday: Deadlifts and RDLS

The cadence will follow Mon = Squat Day, Wed = Bench Press Day, Fri = DL Day. Come for them all, or come work on a specific skill on a regular basis.

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