ANNOUNCMENTS
1) Important Dates coming up!
March 16th: Vickery St Patties Day Party
Email Invite in Inbox Monday Morning. PLease RSVP so we know how much food and drink to get!
2) The Vickery Intramural OPEN : REGISTRATION IS OPEN!!!!
FIND OUT ALL YOU NEED TO KNOW BELOW!
MONDAY
A) 12 Rounds w/ a Partner (6 each/24min)
500/450m Row
*1 round work/rest
*2min Cap
+
B) Every 3min x 6 sets
5 Barbell Bench Press
10 Frog Stance DL
TUESDAY
A) EMOM x 15min
Min 1: 30-40sec Supinated Inverted Row Hold
Min 2: 10 Heavy Seal Row
Min 3: 30-40sec of Banded Face Pulls
+
B) 40-30-20
Strict Pullup/Chin Up Mix
800m Run in Between Each Set
WEDNESDAY
Giant Set Every 2min x 5 sets (8min Sets = 40min Total)
A1) 10/Leg Front Rack BSS
A2) 20 Suitcases
A3) 14 Crossover Side Box Step Ups
A4) 20s on/40s off Banded Bicycle
THURSDAY
A) 5x10 Seated HG DB Strict Press
R~90s
+
B) 5 Rounds with a Partner
5min Altrernating Rounds/ 1min Both Rest
5/arm DB Power Snatch
5 Burpees
FRIDAY
A) In 16min..
4x12 Horizontal Inverted Row
4x10 Knee Supported Sup Row
3x10 Max Strict Pullup into Partner Burnout > 10 Partner > 8-10 Negative
+
B) 10 Sets Alternating with a Partner (5 Each)
1min15sec front rack hold
*15sec switch time between partners
+
C) E3MOM x 15min
12-15 DB Spider Curls
into... 30sec Tray Hold
10-12 Tricep BW Extensions
SATURDAY
A) EMOM x 15min
Building Power Cleans
+
B) AMRAP in 14 minutes
60/50 Cal Row
50 Toes-to-Bars
40 Wall Ball (20/14 lb, 10/9 ft)
30 Burpees
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 3/10 - Arms w/ Stefan
Upcoming Sundays
3/17 - Double Under and Toes to Bar Technique
3/24 - Stretching and Mobility w/ Stefan
3/31 - TBA bc Open Workout