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2/26/2024 - 3/3/2024

ANNOUNCMENTS

1) Important Dates coming up!

March 16th: Vickery St Patties Day Party

Invite coming this week!


March 23rd/30th/April 6th: Week 1, 2, and 3 of the Vickery Athletics Open

Registration Opening next weekend.

 

MONDAY

A)3 Rounds

7/5 Cal Echo Sprint

10 BBell RDL

8/side H Db Snatch

4 Push Up to Down Dog

+

B) 7 Sets Total of DL

2 Warm Ups Sets of 10 reps

3 Building Sets of 4-6 reps

2 Hvy Working Sets of 2.1

. = 10sec reset/rest

+

C) 5 Sets

20sec all out sprint for Max Cals on Echo

Rest 2m40sec

 

TUESDAY

A) Max Strict Pullups in 10min

+

B) Max Bench Press in 15min

+

C) 15min AMRAP

20 Bench Dips

15 Ring Curls

Max Hangin L-Sit

 

WEDNESDAY

A) Emom x 15min

Min 1: 45sec Alt Pigeon Press Stretch

Min 2: 8 Goblet Squat w/ pause

Min 3: 30sec Slow Superman to Prisoner

+

B) Front Squat in 15min

5 x 3

+

C) 12min AMRAP

150 Wall Balls

90 Double Unders

Max Toes to Bar in time remaining

 

THURSDAY

A) 100m/100m SA Front Rack Carry


3 Rounds

10/side DB Snatch

10 Burpees

100m/100m SA Front Rack Carry


3 Rounds

3 Wall Walks

10 Burpees

100m/100m SA Front Rack Carry


3 Rounds

10 KBS

10 Burpees

 

FRIDAY

A) Coach's Choice of Mobility/Warmup

+

B) EMOM x 30min

Build to a Max Full Clean OR Power Clean

OR

Work on Clean Tech

 

SATURDAY

A) 20min AMRAP

15 Box Jump Step Down

12 Push Press (115/75)

9 Toes to Bar

 

SUNDAY SPECIALTY CLASS

This Sunday March 3rd: Snatch Tech and Practice w/ Zach


Upcoming Sunday Specialty Class Schedule

Rest of March TBA




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