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3/11/2024 - 3/17/2024

Updated: Mar 14

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




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