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