ANNOUNCMENTS
1) THIS WEEEKEND: Vickery Annual - St Patty's Day
March 16th: Vickery St Patties Day Party
Email Invite: Please RSVP
2) The Vickery Intramural OPEN : REGISTRATION END MODNAY NIGHT!
We currently have 82 members signed up as of Sunday night.
Team Captains
Red Team: Autumn
White Team: Stefan
Blue Team: Victoria
MONDAY
A) E5MOM x 35min (7 Sets)
12 Frog Stance KB/DB RDL
6 Barbell Incline Bench Press
400/350m Row
TUESDAY
A) In 16min
Accumulate 3-4min of Hanging
4x12 Inverted Rows
25 Wtd Pullups > Strict > Negatives
+
B) 6 Rounds in 30min
400m Run
400/350m Row
20 Tricep Extensions
WEDNESDAY
A) EMOM x 16min (4 Sets)
Min 1: 30-40s Split Stance Barbell Hold Right
Min 2: 30-40s Split Stance Barbell Hold Left
Min 3: 15 Clamshells Right
Min 4: 15 Clamshells Left
+
B) In 14min
5x10 BackSquat
+
C) Emom x 12min
Min 1: 15 Cyclist Goblet Squat
Min 2: 20 RKBS
THURSDAY
A) 10min AMRAP
10/side Farmers Press
10/8 Echo Bike Cals
+
B) 10min AMRAP
10 Push Press (95/65)
10 Burpee Over Bar
+
C) 10min AMRAP
30 Mountain Climbers
30 DU
FRIDAY
A) In 16min
Accumulate 3-4min of Hanging
4x12 Inverted Rows
4x20 Banded Lat Pull Downs
+
B) E2MOM x 30min (5 sets)
Min 0-2: 5-15 Chin Up
Min 2-4: 60sec of DB Floor Press
Min 4-6: 20 Abmat Sit Ups
SATURDAY
Class Cancelled. We will be setting up for St Patttys/ RSVP Email went out two weeks ago.
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 3/17 - Double Under and Toes to Bar Technique
Upcoming Sundays
3/24 - Stretching and Mobility w/ Stefan
3/31 - TBA bc Open Workout