Important At Home Announcements
Updated Monday Friday May 1 @ 1:30pm
1) Saturday Morning Deathmatch @11am This week it is a battle to the death between the Millers!
2) Stream Schedule and Workout Blog
-Check Daily for Updates
3) Questions or Suggestions? PLEASE text me and lets chat. 469-734-3343
MONDAY
***Update***
STREAM DELAY - 12pm -ish
Hey Team,
I guess the way I was wrapping up the 100ft Ethernet Cable for the internet connection from our router to the outside was a no go. The cable is broken and I am going to buy a new one now at micro center...
Good news is I am hyped on pre-workout about to head to the tech store. Sorry for the inconvenience. We will be streaming around 12pm.
Warm Up
3 Rounds
20 Alt Cossack Squats
10 Pass Throughs
100 Single Unders
5 Sets
A1) 8-12 per side Bulg Split Squat
R30s btwn sides and post set
A2) 20 Unbroken Yoga Pushups (pushup to down dog)
R45-60s
+
B) 5 Sets
50sec Effort of Heaviest Loaded squat you can find*
*A person, a dog, barbell, sandbag... grab something heavy and squat it for a consistent 45 seconds
Rest 90sec between sets
...Go ahead and post these lol...
TUESDAY
10am Coaching/Wod Stream
Warm Up
2min/side Pigeon Stretch
60sec Down Dog
60sec/side Elbow to Instep
60sec Eygyptian Arms
Workout
5 Rounds for Time
30 Db/KB Hang Snatch
10 Burpees
10 No Push Ups Burpees
300m Run
WEDNESDAY
10am Coaching/Wod Stream
8:00pm Outside the Gym w/ Jen Shotwell (Licensed Counselor) on Mental Health
Warm Up
10min amrap
10/side Calf Raise
10/side Arm Circles
10 Boot Strapppers
Workout
30min Emom
Min 1: 8-12/side Single Arm Standing Curl to Strict Press
Min 2: 30-40 Mountain Climbers
Min 3: 40sec of Starfish Situps
THURSDAY
10am Coaching/Wod Stream
Warm Up
"Air Fran"
21-15-9
PVC Thrusters
PVC Pullups
Workout
A) 5x12
Ring Row Reverse Fly*
This can be any other Reverse Fly Variation (bent over reverse fly. prone reverse fly... etc...)
+
5 Sets
B1) 10 Towel Lat Pull downs
R30s
B2) 10 Hard Any Variation Row (Prefer Ring Type Row)
+
30min Emom
Aerobic Work (row, jog/walk, AB, cycle, Jump rope)
~30sec of 75% effort work
~30sec of Rest
FRIDAY
10am Coaching/Wod Stream
1:00pm Live Mobility: About 30min together stretching out our hips and hammies recovering from the week.
Warm Up
2min Straddle Stretch
3 Rounds
5/side Cartwheels
10 Boot Strappers
10 Good Mornings
Workout
A) 10min Amrap
50 Double Unders
20 Plate to OH
R3min
B)10min Amrap
20 Alternating Primal Shoot Throughs
10/side Side Plank Hip Taps
R3min
C) 5min Amrap
10 Deadlift
10 Burpees
SATURDAY
11am Coaching/Wod Stream
Vickery LIVE Deathmatch Series
Greg "The Millhound" Miller
vs.
Nikki "The Smith" Miller
LIVE ON TWITCH AT 11AM
For Time
Baby Diaper Change
20 Airsquats
20 Single Arm Push Press (35/20)
20 Reverse Lunge
Baby Diaper Change
20 Plate Squats (25/15)
20 Single Arm Push Press (35/20)
20 OH Plate Rev Lunge
Baby Diaper Change
20 Airsquats
20 Single Arm Push Press (35/20)
20 Reverse Lunge
Mini Horn Chug
SUNDAY
10am Coaching/Wod Stream
LIVE Gym Town Hall
IMPORTANT READS ON GYM RESTRICTIONS
THIS IS IMPORTANT
(Approx who knows...)
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