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2/19/2024 - 2/25/2024

ANNOUNCMENTS

1)  Our Spring ‘24 merch pre order is live and will be open until Sunday, Feb 25th.


There are two separate pieces for this pre order:

  • Unisex Triblend T-shirt

  • Female Sleeveless Crop Top

The men’s/unisex tee fits snug in the arms but true to size.

The women’s cropped tank is one we have used last year for the white crop top.


ORDER AT LINK BELOW



Below are the designs for both items.





The pre order is open until the end of the week on Sunday, Feb 25th. We will put the order in on Monday morning. We will not be ordering extras.


IMPORTANT: Once the orderANY CHANGES WILL BE HANDLED THROUGH UNITEE.

The fit and blank information is linked here.



2) 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) Emom x 8min

Min 1: 8 Burpees

10 Bbell Strict Press

Min 2: 10 Bent Over Reverse Flies

10 BBell RDL

+

B) Every 3min for 6 Sets (18min)

3.3.3 Deadlift

. = 10sec Rest/Reset

+

B) Every 3min for 6 Sets (18min)

15/12 Cal Row

10 DB Push Press (50/35)

50 Double Unders


 

TUESDAY

A) EMOM x 10min

Strict Pullups

*Same rep scheme every min, adjust from two weeks ago

+

B) Emom x 35min

Min 1: 10 Bodyyweight Tricep Ext

MIn 2: 12/10cal Echo Bike

Min 3: 10-15 WB Throw Sit Ups

Min 4: 15 DB Curls

Min 5: 30sec of Deadbug Hold

 

WEDNESDAY

A) Emom x 15min

Min 1: 45sec Alternating Crab Reach Overs

Min 2: 20 Suitcases

Min 3: 30sec Slow Superman to Prisoner

+

B) B) Front Squat in 15min

5 x 3.3

10sec Break on .

R ~90sec btwn sets

+

C) 18min AMRAP

15 DB Bench Press AHAP

20 UB WallBall

 

THURSDAY

A) Every 4min for 40min

300m Run

10 Renegade Rows

12 RKBS

1min of single unders

 

FRIDAY

A) Coach's Choice of Mobility/Warmup

+

B) EMOM x 30min

Build to a Challenging Full Clean

OR

Work on Clean Tech

 

SATURDAY

5 Rounds for Time

20 Burpees

Run to School Front Lot

20 Airsquats

Run Back

 

SUNDAY SPECIALTY CLASS


This Sunday Feb 25th: Arms and Abs w/ Stefan


Upcoming Sunday Specialty Class Schedule

Feb 25th: Arms and Abs w/ Stefan

March 3rd: Snatch Tech and Practice w/ Zach



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