ANNOUNCMENTS
1) Important Dates coming up!
March 16th: Vickery St Patties Day Party
March 23rd/30th/April 6th: Week 1, 2, and 3 of the Vickery Athletics Open
MONDAY
A) 3 rounds in 15min
300/250m Row > 300/250m > 500m/450m
15 KB RDL> KB DL> Bbell DL
10 Scap Pullups > 5 Strict > 5 Strict
10 Straight Leg Db Strict Press
+
B) E2MOM x 10sets (20min)
6.6 Deadlifts
*Perform 6 Challenging TnG DL, then rest 10sec, then perform 6 more DL
*THESE ARE TECHNICALLY PERFECT REPS
+
C) 8min AMRAP
40 Barbell Strict Press (105/70)
Amrap Strict Pullup in Time Remaining
TUESDAY
A) 5min SIngle Unders
50 T KNKB Horn Curl
50/40 Echo Cals
50 Seated OH Tricep Extension
400m Run
50 Weighted L Crunch
400m Run
50 Leg Raises
50 Supinated Barbell Curl
WEDNESDAY
A) Back Squat in 15min
5 x 5.5 Working Sets (all heavy as possible w control)
. = 20sec break at bar
R~90s
+
B) Emom x 20min
Min 1: 8-10 Bench Press
Min 2: 6-7/side Goblet Deficit Reverse Lunges
THURSDAY
A) 12 min EMOM
Min 1: 30sec Superman to Prisoner
Min 2: 30sec Push Up to Strict Elbow to Opposite Knee
Min 3: 50sec Bird Dogs
+
B) 15 min EMOM
MIn 1: 60sec Suitcase Hold w/ Shrugs
Min 2: 50sec FLR
Min 3: 50sec Weighted Pass Throughs
+
C) 12min EMOM
Min 1: 18/15cal Row
Min 2: 10 No Push Up Burpees
FRIDAY
A) 10 Rounds with a Partner
20 T2b > T2R> Knee Raises
30 Demon Press (50/35)
40/32cal Echo
*Split work evenly
SATURDAY
A) 4 Sets Each
400m Run
Alternating w/ Partner
+
B) For Time w/ 20min Cap
50 Situp
50 Push Ups
40 Situp
40 RR
30 Situp
30 Push Ups
20 Situps
20 RR
10 Situps
10 Push Ups
SUNDAY SPECIALTY CLASS
This Sunday Feb 18th: Mobility and Stretching w/ Zach (Hips/low back)
Upcoming Sunday Specialty Class Schedule
Feb 25th: Arms and Abs w/ Stefan
March 3rd: Snatch Tech and Practice w/ Zach