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2/22/2021 - 2/28/2021

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.


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