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