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!
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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