Weekly Announcements
1) REMINDER Regular Cubby Cleanouts!
EVERY Saturday Evening ALL the Cubbies will be cleaned out upfront and items will be donated.
Vickery will not responsible for items left and donated.
2) New Programming Cycle: Quick Video Walkthrough Below
Incase you missed it last Week: 10 Week Cycle: March 14th-May20th
Monday
A) 2 Rounds as a Group
1min of Wtd Wallsit
1min of Plank
1min of Walking Spiderman Lunges
30sec of Scap Pullups
30sec Bottom of Active Squat
+
Every 6min for 30min (5 sets)
B1) 10/leg Front Foot Elevated DB Split Sqaut @ 3011
B2) 10 KB Gorilla Row to Power Clean to Front Sqaut
B3) 15/side Deficit Calf Raise @2111
+
C) EMOM x 10min*
Pullups> Negative > Barbell Pullups
*Goal is to hold a consistent number across all minutes. Most like you did not progress from last week. Think of last week as a gauge for this week to really push it.
*Go for quality not quantity
TUESDAY
A) Emom x 10min
Min 1: 15 LM RDL
Min 2: 10/side 1/2 Kneel Filly Press
+
B) EMOM x 10min
Min 1: 15 RKBS
Min 2: 10-20 Push Ups (fall off ok)
+
C) 20min AMRAP
10 Tall Kneeling Strict Press (95/65)
15 Deadlift (95/65)
400m Run
WEDNESDAY
A) 6min EMOM
Min 1: 10 Scap Pullup
10 Kips
Min 2: Up to Down Dogs
+
B) 20min AMRAP w/ a Partner
250m/225m Row Repeats
*Reset Rower Screen Each Time
*1 min Cap per row
+
C) 15min AMRAP
30 DU
30 Russian Twists
20 Medball Throws
THURSDAY
A) E2MOM x 40min
MIn 0-2: 6 of the following Complex
1 Burpee to 2 Primal Shoot Throughs
Plate Pinch Hold in Time Remaining
Min 2-4: 5/5 Mix Grip Pullups > 2/2 Negative Mix Grip > 6/6 Barbell Mix Grip Pullup
10-12 Standing OH Tricep Ext
FRIDAY
A) Every 3min for 15min (5 sets)
6/side LM Thrusters
15/leg Foot Elevated Single Leg Hip Bridge
+
Every 5min for 25min (5 Sets)
B1) 8-10/side Land Mine Hack Squats @ 31x1
B2) 6-8 Tough Standing Object Jump Overs (can increase in difficulty)
SATURDAY
A) 10min AMRAP
10 Burpees
200m Run
R3min
B) 10min AMRAP
15 Supinated Body Rows
50 Double unders > 50 JJ
R3min
C) 10min AMRAP
12/10 Cal Row on 10/9 Damper
12 Alternating "X" Suitcases
SUNDAY SPECIALTY CLASS
This Sunday March 27th: Arm Day w/ Stefan
Upcoming Sunday Specialty Class Schedule
April 3rd: Movement Therapy with Jess (Shoulders and neck)
April 10th: Skills with Stefan (Kipping and Toes 2 Bar)
April 17th: Arms with Zach
April 24th: Stretching and Mobility with Stefan
May 1: Aerobic Conditioning with Brie
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