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4/11/2022 - 4/16/2022

Weekly Announcements


1) Vickery Social Event: THIS WEEKEND! We still have room for 5 teams left.



Vickery Beer Pong Tournament/Day Party

More info at link below! All welcome!

https://www.vickeryathletics.com/vapong


2) Easter Weekend Schedule

Friday April 14th: Normal Classes

Saturday April 15th: Normal Classes

Sunday April 16th: Closed

Monday April 17th: Normal Classes

 

Monday

A) E2mom x 5

5 Burpee Pullups

5/side Db Thruster

AMRAP Plank hold in time remaining

+

B) EMOM x 20min*

Min 1: Pullups> Negative > Barbell Pullups

Min 2: 10 KB Front Rack Walking Lunge (53/35)

+

C) 50-40-30-20-10

Supinated Ring Rows

Two Count Flutter Kicks

 

TUESDAY

A) 3 Rnds in 9min

20 JJ

8 Yoga Burpees

10 RKBS

10 Bench Press

+

B)Every 3min for 5 Sets

10 Bench Press

*Building to a heavy sets that needs a spotter

+

C) 22min Amrap

7 RDL

7 Hang Power Clean

7 Push Press

R60s Minimum

 

WEDNESDAY

Every 3:30 x 12sets (42min Total)

Set 1) 500/450m Row

Set 2) 400m Run*

2:20min Cap

(running scale is 33/27 cal AB)

 

THURSDAY

A) 3 Sets 9min

10 Alternating Primal Shoot Throughs

10 Alt Primal Hold Shoulder Taps

15sec Chin Over Bar Isometric Hold

10 Scapular Chin Ups

15sec Bench Dip Stretch

10 Bench Dips

+

Every 3:30sec for 4 sets

B1) 10-12 Box Dips @2111

B2) 20 Crossbody Curls

+

C) For Time

10-8-6-4-2

50m/side Single side farmers carry

Per arm KB Farmers Hold DB Arnold Press

Per Arm KB Power Clean

 

FRIDAY

A) Every 2min for 4 Sets (8min)

8 KB Split Stance RDL - Rt Leg Forward

6 KB Cossack Squat - Rt Leg

4 KB Elbow Supported Rows Rt Arm

8 KB Split Stance RDL - Lft Leg Forward

6 KB Cossack Squat - Lft Leg

4 KB Elbow Supported Rows Lft Arm

+

Every 4min for 3 Sets (12min)

B1) 10-12 Heel Elevated Front Squat @ 2020

B2) 10-12 Frog Stance Deadlift @ 2020

+

Every 6min for 3 Sets (18min)

C1) 10 Gob Hold Cossack Squat @20X0

*Perform all reps on one leg before

switching to the other

C2) 14 Alternating Steps KB Front Rack Box Step Ups

C3) 12/leg Bulg Split Jumps

+

D) For Time

12-10-8-6-4-2

T2b > T2R > Kipping KR > Suitcases

No Push Up Burpees

 

SATURDAY

Every 4min x 36min:

Station 1: 550/500m Row/Run/Bike

Station 2: 35 Kipping Pullups

Station 3: 40 Push Ups


(Rest in time remaining at station then rotate)

 

SUNDAY SPECIALTY CLASS


This Sunday April 17th: CANCELLED - Easter


Upcoming Sunday Specialty Class Schedule

April 24th: Learning Double Unders w/ Bill

May 1: Aerobic Conditioning with Brie

 

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