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3/4/2024 - 3/10/2024

Updated: Mar 7

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




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