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