New new guidelines...





Hello Team,


More restrictive guidelines have been announced to be put into effect immediately. They are as follows:

  1. Masks on for ALL inside time (training or otherwise)

  2. Machines outside

  3. Heavy breathing work outside (skills, strength, muscular endurance fine inside)

  4. Reduction in capacity from 10 people to 7 people per session (two on mini rig, two in the middle of the room on the squat rack, three on the big rig by the logo, staggered)

  5. Doors open as much as is feasible for increased ventilation (dress warmly!).

  6. As always, if you have ANY symptoms, you must stay home (we have Zoom classes still running 3x per week).

PLEASE CHECK YOUR CLASS RESERVATION PRIOR TO COMING IN


With the reduction down to 7 people, your reserved classes may be affected both for the end of this week and into next week. Please check to see before you come in that you are in fact reserved for the class you plan on attending.


We do still have Open Gym running on Saturday afternoons which is an option for getting into another training session.


Unfortunately we have no option other than to comply with these guidelines as we want to remain open for everyone's sake. Thank you for your continued patience and understanding.


Cam and the Vic City Coaching Team


TRAINING WEDNESDAY - THURSDAY



WARM UP: 2-4-6-8 reps of:


Cossack squats with pause to stretch (first round is 1/side, then 2/side...)

Bird Dogs (reps are per side)

Overhead reach to toe touch (hamstrings, lower back)... go slow, keep knees slightly bent



SKILL: FRONT SQUAT SEMI WAVE LOAD


8-6-4-7-5-3


A bit different wave load... use your 6 rep weight from the first wave for your 7 rep in the second wave then build from there.


Go E2M to E230 if you need more rest!



WOD!


A good burner, to be done outside!


4 rounds for time of:

20/15 Row / Bike Calories

25 Russian Kettlebell Swings

20 Wallballs

15/10 Push-ups



FG3: scale reps to 20-20-15-10 guys and 15-15-10-5 girls

FG2: scale weight of kb and wallball, modified pushups

FG1: 2-3 rounds


CP: single arm kb snatch x 12/arm each round