ANNOUNCMENTS
1) Happy New Year!
New Year Schedule @ Vickery Mon 1./1: Noon Mega Class ONLY (ignore pike13 class cap but still register.)
2) Upcoming Vickery 2024 Q1 Timeline
(subject to change more info via email as event come around)
Jan 8th: First Program Cycle of the Year Starts (video next week)
Jan 6th - 10th: The LifeStyle Plan Group Nutrition Program Registration
Jan 10th-15th: The LifeStyle Plan Scans (in AM)
Jan 15th - March 15th : The LifeStyle Plan
Feb 9th: Gym Valentines Day Post Workout BBQ and Party
March 16th: Vickery St Patties Day Party
March 23rd/30th/April 6th: Week 1, 2, and 3 of the Vickery Athletics Open
MONDAY
Only Noon Class Today
Sign up on Pike13, but ignore class cap.
A) E2MOM x 14min
Min 0-2: 12 BBell RDL @ 3011
Min 2-4: 12 Std DB Strict Press @ 3011
+
B) 28min AMRAP in Groups of 3*
20 DB Power Clean to Push Press
20 No Push Up Burpee Box Jump Over
Max Cals on Rower
*2 People can be working at once. One on the Row and other on amrap portion.
TUESDAY
A) EMOM x 10min
Max Total Chin Ups
+
B) Supinated Bicep Curls @ 31x1
4x10
R~60s
+
C) Body Wt Tricep Extensions
4x10
R~60s
+
D) 100 Side Plank Taps per side
WEDNESDAY
5 Sets in 18min
A1) 20 Seated Lateral 90degree Raises
R~60s
A2)10-12 Seal Row @ 31X1
R~60s
+
B) EMOM x 20min
Min 1: 120/100m Row
MIn 2: 15 Suitcases
THURSDAY
A) Front Squat
5x10
+
B) EMOM x 30min
Build to a Challenging Full Clean
OR
Work on Clean Tech
FRIDAY
A) Emom x 20min
Min 1: 15 KBS
Min 2: 10 Pushups
+
B) Emom x 14min
Min 1: 40sec of Controlled DB Flies
Min 2: 10 Burpess
SATURDAY
For Time
A) 10 Reps
1 Rep = Complex of...
5 DB Fr Sq
5 Db Curls
5/5 Front Lunges
R5min
5 Rounds
20 Wallballs
400m Run
SUNDAY SPECIALITY CLASS
This Jan 7th: Movement Therapy w/ Jess - Low Back and Hip focus
Upcoming Sundays
Jan 14th: Arms and Abs with Stefan
Jan 21st: Snatch: Olympic WL Session with Zach
Jan 28th: Cardio with Brie
Feb 4th: Arms with Zach