top of page
Search

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.


800 views0 comments

Recent Posts

See All

Yorumlar


bottom of page