ANNOUNCMENTS
UPDATE
The 1130am Pong Tourney is cancelled tomorrow. We couldnt field enough teams.
We are still holding the Valentines Day themed partner workout @ 930am! Bring a partner or we will partner everyone.
Pink/Red/Heart attire is encouraged!
(830am is cancelled)
1) Valentine Day Partner Workout
8:30am Class Cancelled
9:30am Mega Class
Feel Free to bring non VA members for no Drop In Charge.
Register on Pike 13 but ignore waitlist
2) Beer Pong Tournament Social
Cancelled, not enough teams :(
MONDAY
A) E3MOM x 3 Sets (9min)
15/12 Cal Row Sprint
10 DB Upright Row to Press
Superman to Prisoners in Time Remaining
+
B) 5 Sets in 20min
10 DL
R~60s
10 Bbell Strict Press
R~60s
+
C) EMOM x 10min
Min 1: 15 Wall Balls
Min 2: 12/10cal Row
TUESDAY
A) EMOM x 10min
Strict Pullups
*Same rep scheme every min, adjust from last week.
+
B) 15min AMRAP
15 DB HG BP
50 DU
+
C) 15min AMRAP
15 Inverted Supinated BBell Rows
12/10 Cal Echo
WEDNESDAY
A) EMOMx 12min
Min 1: 30-40sec of Dead Bugs
Min 2: Alternating Pigeon Press
Min 3: 10 Front Squats
+
B) Front Squat in 15min
5 x 5.5
20sec Break on .
R ~90sec btwn sets
+
C) 40-30-20
Suitcases
100m FC
THURSDAY
A) EMOM x 12sets (12min)
Min 1: 12 LM RDL
Min 2: 12 Tall Kneeling DB Hammer Curl
Min 3: 8/side Knee Over Toe Split Lunge
+
B) EMOM x 30min
Min 1: 20 Tall Kneeling DB Oh Tricep Ext
Min 2: 10 Tall Kneeling LM Goblet Press
Min 3: 50sec Forearm Plank
MIn 4: 8/side SA KB Clean
MIn 5: 40sec Dip Support Scap Push Ups
FRIDAY
A) Coach's Choice of Mobility/Warmup
+
B) EMOM x 30min
Build to a Challenging POWER Clean
OR
Work on Power Clean Tech
SATURDAY
8:30am Cancelled
9:30am Mega Class ONLY (please still register on Pike 13 and ignore class cap)
11:30am Vickery Beer Pong Tournament: Team Registration ONLINE
Valentines Day Partner Workout
AMRAP Ascending Ladder (with a Partner) in 20 minutes
2 Thrusters - Partner 1
2 Synchronized Burpees
2 Thrusters - Partner 2
2 Synchronized Burpees
200m Run Together
4 Thrusters - Partner 1
4 Synchronized Burpees
4 Thrusters - Partner 2
4 Synchronized Burpees
200m Run Together
6 Thrusters - Partner 1
6 Synchronized Burpees
6 Thrusters - Partner 2
6 Synchronized Burpees
200m Run Together
etc...
Continue adding 2 reps per round until time is up. 200m Run together between each time
SUNDAY SPECIALTY CLASS
This Sunday Feb 11th: Handstand Tech and Practice w/ Stefan
Upcoming Sunday Specialty Class Schedule
Feb 18th: Mobility and Stretching w/ Zach (Hips/low back)
Feb 25th: Arms and Abs w/ Stefan
March 3rd: Snatch Tech and Practice w/ Zach