Thursday 150416

Vise/ViseDowntown

-Warm up-

10 Minutes:

10 Isolated Dumbbell Curls each arm
10 Single Arm Dumbbell Shoulder Press each arm
10 Dumbbell Skull Crushers

5 Minutes:

3 Rounds:
5 Good Mornings
5 Knees-to-Feet Jumps

-Weightlifting-.

8 Rounds:
Complete 1 Clean and Jerk, on a 90 second clock
Start at 60% and build to a heavy single

-Conditioning-

Complete as many reps as possible in 12 minutes of:
15 Full squat clean and jerk, 95/65
15 Full squat clean and jerk, 135/95
15 Full squat clean and jerk, 185/135
15 Full squat clean and jerk, 225/155
Then, as many reps as possible of full squat clean and jerk, 275/185

-Cool Down-

Sit-and-Reach
Sit-and-Twist

Post all results to SugarWOD. 

At Vise, there are many specialty classes offered throughout the week. These are in place for variety as well as for the member that would like to specialize. On Monday's and Tuesday's at both of our locations, we offer a starting strength class. This class is also offered on Friday's at our Council Bluffs location. At our Council Bluffs location, the class is offered at 11 am while the same class is offered at 6:30 pm at our downtown Omaha location. This strength class is basic in its programming and focuses primarily on the slow lifts such as squatting, dead-lifting, bench pressing, overhead pressing, and strict/weighted pull ups along with the inclusion of highly varied yet very valuable assistance and accessory exercises.