ANNOUNCMENTS
1) APPAREL PRE-ORDER is LIVE: DEADLINE 2/5 (This Sunday)
Here is the link for the new Vickery Athletics Apparel orders.
Some quick Q&A about this order... 1) When is the pre-order deadline: SUNDAY Feb 5 2) Do I HAVE to order in a BUNDLE? Yes you do 3) BUT I only want the Crew Neck. That is not a question and life is not fair, you can only order the bundle. 4) What is the difference between the male and female bundles? The crewneck is the EXACT SAME unisex crewneck for both bundles. The difference is shorts and short length/sizing. Though if you seek shorter or longer shorts, please feel free to select the appropriate bundle. 5) What are the exact sizings of both garments ? The details are given on each garment in full on the store website linked
MONDAY
A) 4 Rounds in 12min
10/leg Stagger Stance Hinges
10 Push up to Down Dog
200/150m Row (Fast)
+
B) In 13min Perform...
5x10 Incline Bench Press @20x1
R~90s
+
C) Every 3:30 x 5 Sets
10 RDL @20X1
10 DB Push Ups
200/150m Row Sprint
TUESDAY
A) 3 Rounds in 12min
ALAP Dead Hang (Up to 60s)
ALAP Static Hold (Up to 30s)
5-10 Negatives
+
B) 2 Rounds 10min
3x10 Seal Row
400m Run
+
C) EMOM x 20min
Min 1: 5-10 Pullups
Min 2: 10-12 Flat Bench DB Skull Crusher
WEDNESDAY
A) 2min/side Elevated Pigeon Stretch
+
B) EMOM x 14min
Min 1: 5 90degree Rt Heel Touches
5 90degree Lft Heel Touches
10 90 Rotations
Min 2: 12 RKBS to Clean
+
C) Back Squat @ 3021
10, 10, 8, 8, 6, 6
Btwn Sets
15-20 Medball Suitcases
THURSDAY
A) EMOM x 18min
Min 1: 8/side Half Kneeling Strict Press
Min 2: 12/10 Echo Bike Cals
Min 3: 45sec Crab Bridge Hold
+
B) EMOM x 18min
Min 1: 10 Seated HG DB Strict Press
Min 2: 12/10 Cal Row
Min 3: 50sec KB FR Hold
FRIDAY
A) 3 Rounds in 12min
ALAP Dead Hang (Up to 60s)
ALAP Static Hold (Up to 30s)
5-10 Negatives OR Pullups
+
B) 5 Rounds
20 Low Barbell Tricep Push Ups
15 Supinated DB Curl
20/side BW Calf Raises
+
C) EMOM x 10min
Chin Ups
SATURDAY
A) Groups of 3
5 Rounds
50 Wallballs
50 Burpees
50 Cals on Echo
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 2/5 Arms w/ Stefan - Bicep Focus
Upcoming Sundays
2/12 - Leg Pump w/ Bill
2/19 - Movement Therapy w/ Jess
2/26 - Arms and Core w/ Zach