ANNOUNCMENTS
1) Vickery Intramural 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
10 Frog Stance DL
10/side Side Plank Rotations
+
A2) E3MOM x 4 Sets
8-10 Frog Stance DL*
*Reset btwn Reps
+
B) 6 Rounds AFAP
10/side 1/2 Kneeling LM Press
15/12 Cal Echo Sprint*
Rest 2 Min
*First 30s arms only
TUESDAY
A) 6 Rounds in 18 min
8-10 Building HE Back Squat*
6/side Hip Flexor Lean
+
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) 4 Rounds
15 Wide Inverted Rows
20 Walking Lunges
10/side DB Sumo Rows (50/30)
WEDNESDAY
A1) E2MOM x 3 Building Sets
10 Bench or Hip Thrust
12 Bent Over Y-Raises OR 8/side Banded SL Glute Bridge
+
A2) E3MOM x 4 Sets
10-12 Bench or Hip Thrust @21X1
+
B) E4MOM x 6 Rounds
12 DB Overhead Situps
10/8 Echo Cal
10/side 1/2 Kneeling KB Reverse Woodchop
THURSDAY
B) E4MOM x 5 Rounds
15 Bench Supported DB Curls
10-12 Banded Pole SkullCrushers
15 Rear Delt Flyes
+
B) 6 Rounds w/a Partner*
200/150m Row** Partner hangs on bar > BB
8 HPC (135/95)
*You go I go
FRIDAY
A) 5 Rounds in 20 Min
20 Spanish Squats
3-4 Building Box Jump
+
B) 3 Rounds w/a partner*
12 DB Deficit Wtd. Pushups
20 Reverse Crunches
*You go I go
+
C) 1 Set of Japanese Drop Set
Pole Assisted Bulg Split Sq
4 Working Sets of 6-10 Reps
1 Last set of 20+ Reps
SATURDAY
8am STRENGTH
A) EMOM x 6min
30 on + 30 off
Banded Bicycle Crunch
+
B) E2MOM x 24min
Min 0-2: 12 Yates Row
Min 2-4: 1 Agility Ladder Every 30s
Min 4-6: E30sec 2 Snatch High Pulls
+
C) E2MOM x 6 Rounds
1-2 Building Box Jump Over
5 Heavy Lateral Raises
9am CONDITIONING
10 Rounds w/a Partner - You go I go
1 Wall Walk
2 HPC (135/95)
3 Pullups
4 DB Power Snatch/side
5 T2B
SUNDAY SPECIALTY CLASS
This Sunday March 2nd - Arms w/ Stefan
Upcoming Sunday Specialty Class Schedule
March TBA
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