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2/26/2024 - 3/3/2024


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.



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



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



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



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



A) Coach's Choice of Mobility/Warmup


B) EMOM x 30min

Build to a Max Full Clean OR Power Clean


Work on Clean Tech



A) 20min AMRAP

15 Box Jump Step Down

12 Push Press (115/75)

9 Toes to Bar



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

Upcoming Sunday Specialty Class Schedule

Rest of March TBA

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