Weekly Announcements
1) Details released this week about 2nd Annual Vickery Intramural Open/Deathmatch Series
March 11-29th
2) Normal class times pending any world/state wide disasters.
3) Sunday Specialty Class @11am- Kipping with Meg
Back by popular demand, Meg is going to dive once again into kipping technique. Mainly this class will focus on developing a strong kip technique and tying that technique into the kipping toes to bar and pullup movements.
Monday
A) 9min Emom
Min 1: 40secs of Banded Tall Plank Steps
Min 2: 6 Double Push Up Burpee
Min 3: 35sec of Bar Hang w/ Scap Pullups
+
B) For Quality and Weight in 16min
Strict Press @3021
1512-9-9-9
Weighted Chin Up @2111
12-9-6-6-6
+
C) E3mom x 6 Sets (18min)
12 KB/DB Push Press (~50/35)
300m Run
TUESDAY
A) 4 Rounds in 12min*
*Increasing in toughness each round
120m Row
15 KB Deadlift
8/leg Box Step Up to Lower
+
B) For Quality and Weight in 18min
Front Squat @2111
1512-9-9-9
Supinated DB/KB RDL to Curl
12-9-6-6-6
+
C) 5 Rounds
30sec Bicycle Crunch
30sec Side Plank Hip Taps Weak Side
30sec Side Plank Hip Taps Strong Side
30sec Rest
WEDNESDAY
A) Emom x 12
Min 1: 6 Burpee Broad Jump
Min 2: 6/6 Kb/DB Windmills
Min 3: 40sec Row @ steady pace
+
B) For Total Time
1-2-3-4-5
Wall Walk
2-4-6-8-10
Db Power Clean to Jerk
4-8-12-16-20
Goblet Switch Lunge
Rigth Into...
1-2-3-4-5
TGU (per arm) (70/53)
2-4-6-8-10
Burpee + Demon Press
4-8-12-16-20
Bulg Split Jump Squat (per leg)
THURSDAY
A) 3 Rounds in 9min
14 Alternating Lower Body Scorpions
14 Alternating Upper Body Scorpions
10 Weighted PVC Passthroughs
+
5 Sets in 28min
B1) 15 Supinated to Pronated DB Bench Press @3111
R45s
B2) 15 Pronated Inverted Body Rows @2111
R45s
B3) 60sec Top of Ring Row Hold
R45s
+
6 Rounds Total (3 each)
1min of Feet Anchored Wtd Situps
1min Rest (aka standing on partners feet)
FRIDAY
A) 6 RFT
15 Toes to Bar
20 Primal Shoot Throughs
15 Box Jump (24/20)
30 DU
SATURDAY
2 Rounds
1000/900m Row
50 DB Hang Snatch
50 Burpees
26min Time Cap
SUNDAY SPECIALITY CLASS @ 11am
SUNDAY SPECIALITY CLASS @ 11am
Kipping with Meg
Back by popular demand, Meg is going to dive once again into kipping technique. Mainly this class will focus on developing a strong kip technique and tying that technique into the kipping toes to bar and pullup movements.
This is included in your membership.
Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.