ANNOUNCMENTS
1) ST PATRICKS DAY PARTY - RSVP VIA PAPERLESS POST EMAIL
2) 6 Week Program Ending this week
3) MARK YOUR CALENDARS! Vickery Intramural Open timing
We will be starting the Vickery Open the FIRST weekend of April. It will be the weekends of April 5th, 12th, and 19th.
Registration Opens SOON!
Things will, once again, be a bit different this time. More to come soon.
MONDAY
A1) E2MOM x 3 Sets
12 RDL
20 Suitcases
+
A2) E3MOM x 4 Sets
12 Frog Stance DL*
*Reset btwn Reps
+
B) With a Partner for Time
100/80 Cal Echo (6min cap)
100 Incline DB Bench Press (50/30)
100/80 Cal Echo (6min cap)
100 Burpees
100/80 Cal Echo (6min cap)
28min Cap
TUESDAY
A) 6 Rounds in 18 min
12 Building HE Back Squat*
8-10 Wtd PVC PT
+
B) 10min AMRAP
Max Strict Pullups
+
C) EMOM x 21min
Min 1: 20sec/side Wallball Side Slams
Min 2: 15 Ring Rows
Min 3: 6/side DB Row to Snatch
WEDNESDAY
A1) E2MOM x 3 Building Sets
12 DB Bench or Hip Thrust
4-10 Hanging Grip Switches
+
A2) E3MOM x 4 Sets
6 Bench or Hip Thrust @21X1
+
B) 5 Sets Quality in 25min
8-10/Side LM Chest Flies > 15 DB Bench Flies
20 T2B
THURSDAY
A) 4 Sets
10 Kneeling LM Goblet Press
20 90 Degree Seated Lateral Raises
+
B) Every 6min for 6 Sets (36min)
10/side LM Rotation Clean to Press
500/450m Row
FRIDAY
A) Emom x 12min
Min 1: 40sec of BW Tricep Ext (any variation)
Min 2: 40sec Leg Lifts
+
B) E2MOM x 6 sets
6-8 Heavy Barbell Curl
Max Effort Db Hammer Curl (max 40sec)
+
C) Emom x 10min
20sec Flutter Kick
10sec Rest
20sec Plank Hold
10sec Rest
+
D) 5min AMRAP
Bar hang for total time
SATURDAY
8am STRENGTH
A) Clean Tech
+
B) EMOM x 30min
Build to Technical Clean Max
9am CONDITIONING
A) Group of 3 for Time
3 Rounds
60 Wallballs
60 Box Jump Step Down
3 Rounds
60 SA DB DL(50/30)
60/45 Cal Echo
3 Rounds
60 Wtd Lateral Box Step Overs (same db)
60/45 Cal Row
SUNDAY SPECIALTY CLASS
This Sunday March 9th: Kipping and Double Under skill work w/ Stefan
Upcoming Sunday Specialty Class Schedule
March 16th: Cancelled bc St Patty Party
March 23rd: Movement Therapy w/ Jess
March 30th: Arms w/ Zach
April 6th: Stretching and Mobility w/ Zach
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