ANNOUNCMENTS
1) NEW COACH ANNOUNCEMENT - Rachel Acers
March of 2018 Rachel came in to try a group class, now 7 years later Rachel will be coaching her FIRST official class as a Vickery Coach. Over the past 3 months Rachel has been having to spend FAR too much time with me in our Coach's Training Program. She has excelled and passed her evaluations. I am extremely excited to have Rachel on the coaching staff, I think her knowledge and care for quality movement will be an asset to our group program and our members.
She will be coaching a couple mornings and an evening throughout the week. I know most of you know her well, but please take time to congratulate her and be good children in her classes.
2) Vickery Open timing
We will be starting the Vickery Open the FIRST weekend of April. It will be the weekends of April 5th, 12th, and 19th.
Things will, once again, be a bit different this time. More to come soon.
MONDAY
A1) E2MOM x 3 Sets
8-10 Frog Stance DL
12 Strict Hanging Knee Raise
+
A2) E3MOM x 4 Sets
6 Frog Stance DL*
*Reset btwn Reps
+
B) EMOM x 20min
Min 1: 12/10 Cal Row
Min 2: 10 Db Deficit Pushups
TUESDAY
A) 6 Rounds in 18 min
6 Building HE Back Squat*
10/side Copenhagen Reps
+
B) EMOM x 10 min
Pullup
*Progress from last week if possible. Ask a coach if you need more direction on progressing towards strict pullup.
+
C) 5 Sets
2min AMRAP
8 Hang Power Cleans
6 Lateral Burpee Over Bar
R1min
*Pick up where you left off
WEDNESDAY
A) 15min Controlled Core
Work 45sec/Rest 15sec
Table Top Crunch
Leg Drop Hold into Crunch
Hand to Toe to Elbow to Knee Cross Crunch Right Side
Hand to Toe to Elbow to Knee Cross Crunch Left Side
Plank Toe Taps
Plank Hip Rolls
Russian Twists
Dead Bug Hold
Oblique Crunch Left
Oblique Crunch Right
Mtn Climber to Opposite Elbow Left Side
Heel Taps
Mtn Climber to Opposite Elbow Right Side
Crunches
Hand Walk Out Planks
+
B1) E2MOM x 3 Building Sets
10-12 Bench or Hip Thrust
10 High Hip Bench Dips (only option)
+
B2) E3MOM x 4 Sets
15 Bench or Hip Thrust
+
C) 3 Rounds Each w/ a Partner
P1: 250/225m Row
P2: Hold KB in FR while other rows. (53/35)
*KBs must be in FR for the other to row. Stop if they drop.
THURSDAY
A) 5 Sets in 22min
12/side Incline Side Lying Lateral Raise
10 Alt KB Hip to Halo w/ Rotation
12 Barbell Front Raise
+
B) 5 Rounds AFAP
20 UB Dual DB Ground to OH
20/16 Cal Echo
R3min
FRIDAY
A) As a Class for Recovery from Week.
2min/side Pigeon Stretch
2min/side Couch Stretch
2min Straddle Stretch
20 Slow Jefferson Curls
30/side Hip Airplanes
+
B) E4MOM x 5 Sets
10/leg Barbell Bulg Split Sq
Right into...
30sec Half Depth Drop Lunge
+
C) EMOM x 10 min
Chin Ups
SATURDAY
8am STRENGTH
A) 5 Rounds (17min)
30sec of Standing Seesaw Push Press
R15s
30sec of Gorilla Row
R15s
1min of Plate Banded Marches
R1min
+
B) EMOM x 20min
Min 1: E30s 1 Powerclean
Min 2: 3-5 Seated to Vertical Jumps
9am CONDITIONING
With a Partner for Total Reps
4min of Each Mvmnt
-Double Unders
-DB Push Press
-Toes to Bar
-Box Jump Step Down
Rest 4min
-Double Unders
-DB Push Press
-Toes to Bar
-Box Jump Step Down
SUNDAY SPECIALTY CLASS
This Sunday Feb 23rd - Movement Therapy w/ Jess - Midback and Shoulder Mobility
Upcoming Sunday Specialty Class Schedule
March 2nd - Arms w/ Stefan
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