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2/6/2023 - 2/12/2023

Updated: Feb 7, 2023

ANNOUNCMENTS


1) The VICKERY OPEN 2023

- The three week blow out team competition will kick off St Patties weekend.

-STILL Saturday mornings

-This year we have two giant teams and some new rules.

Weekend 1 : March 11th (St Patties Party After)

Weekend 2: March 18th Weekend 3: March 25th (Closing Ceremonies and Day Party)


2) The 2023 LifeStyle Plan

-We will be opening registration this week for a DIFFERENT, ABBREVIATED version of the very successful LifeStyle

-Check you emails and back here regularly.


3) Apparel Pre Order DONE.

-If you ordered last week, your items will be shipped to the gym and laid out for you.

-If you missed the 2 emails and blog post stuff. I am sorry.

 

MONDAY

A) 10 Up to Down Dog

10 Hinges

20 Push Up to Down Dog

20 KB RDL

30 Push Up

30 RKBS

+

B) In 15min Perform...

5x8-10 Slightly Wider Incline Bench Press @22x1

R~90-120ss

+

C) In 20min Perform...

6x10 Supinated RDL

20 Airsquat Immediately after each set

R90-120s

 

TUESDAY

A) In 15min..

3x10 Supinated Horizontal Inverted Row

3x10 Seal Row

3x20sec Hanging KR Hold or SL Hold

3x10 Strict @22X2 > 10 Strict into Partner > 10 Partner > 10 Negative

+

B) 12min AMRAP

2 Pullup

2 T2b

100m Run

+

C)12min AMRAP

10 Burpees

10/8 Cal Echo

 

WEDNESDAY

A) 2min/side Elevated Pigeon Stretch

+

B) EMOM x 14min

Min 1: 5 90degree Rt Heel Touches

5 90degree Lft Heel Touches

10 90 Rotations

Min 2: 2 RKBS to Clean

+

C) SL Hvy Supported Suitcase Drop lunge

12, 12, 10, 10, 8, 8

Btwn

20 Barbell Sit Ups

 

THURSDAY

A) EMOM x 15min

Min 1: 15 90degree Raises w/ controlled lower

Min 2: 10/side Std Ext Rotations

Min 3: 10 Braced Strict Press

+

B) EMOM x 14min

Min 1: Hvy FC 50m

Min 2: 175/135m Row Sprint

 

FRIDAY

A) In 15min...

3x10 Supinated Horizontal Inverted Row

3x10 Seal Row

3x20sec Hanging KR Hold or SL Hold

3x10 Strict @22X2 > 10 Strict into Partner > 10 Partner > 10 Negative

+

B) Free Standing Hand Stand Skill Progression (20min)

+

C) E2mom x 7Sets

12 OH Std Tricep Ext

10-12 Supinated Hvy Barbell Curls

 

SATURDAY

Groups of 4

35min AMRAP*

1200m Row

1600m Run

120 Suitcases

120 Box Jump Step Down


*some stuff

 

SUNDAY SPECIALITY CLASS


THIS SUNDAY: 2/12 - Leg Pump w/ Bill


Upcoming Sundays

2/19 - Cardio and Abs w/ Lara

2/26 - Movement Therapy w/ Jess

 


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