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4/24/2023 - 4/30/2023

ANNOUNCMENTS


1) Upcoming Vickery Events/Dates

  • Summer apparel order coming soon. More details to come.

  • Saturday Mat 27th: Murph

  • Saturday June 10th: Annual Vickery Pool Party


 

MONDAY

A) 10min Pull Up EMOM

+

B) 30min EMOM

Min 1: 10 Back Squat

Min 2: 10 HG Seal Row

 

TUESDAY

A) 30min EMOM

Min 1: 10 Barbell RDL

Min 2: 10 Seated HG DB Strict Press

+

B) 10min DB Push Up EMOM

 

WEDNESDAY

A) 2 Rounds as Group

45sec Primal Hold

15sec Rest

45sec Forearm Plank

15sec Rest

45sec Side Plank L

15sec Rest

45sec Side Plank R

15sec Rest

+

B) 6 Sets*

3:30min Work

90sec Rest

15/12 Cal Row

20 Primal Shoot Throughs

25 Abmat Sit Ups

10/8 Cal Echo Bike



*pick up where you left off after rest

 

THURSDAY

A) Emom x 12min

Min 1: 60sec Single Unders

Min 2: 10 Ring Face Pulls

Min 3: 20 Plank Up Downs

+

B) 10min Pull Up EMOM

+

B) 10min Emom

Min 1: 10-12/side Hanging Oblique Tucks

Min 2: 10-12 DB/Plate Cuban Press

+

C) E2mom x 6 sets

Min 0-2: 10/arm T. Kn. Filly Press

Min 2-4: 8-12 Barbell Curls

 

FRIDAY

A) 8 Rounds for Total Time*

*alternating rounds w a partner (4 each)

12 Dual Kb DeadLifts

15 Burpees

10 Lateral PVC Jump Overs (24/20)

+

B) 8 Rounds for Total Time*

*alternating rounds w a partner (4 each)

10 DB PC

30 Mountain Climbers (R/L = 2)

50 Double Unders

 

SATURDAY

A) 5 Rounds for Time

12 Burpee Box Jump Step Down

400m Run

25 Wall balls


26min Cap"

 

SUNDAY SPECIALITY CLASS


This Sunday 4/30: Arms w/ Stefan

(Please respect waitlist and only come if you get let into the class)


Upcoming Sundays

May TBA


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