Weekly Announcements
1) Next Vickery Social: Saturday May 8th - BBQ and Beers at Vickery!
More info at the fb event link below. Please mark if you are going so we can get a head count. We know its Mother's Day weekend. Bring your mom if she is in town. She knows us.
2) How to bring your friends to class?
Its Easy! Everyone gets a couple trial classes for free to get a feel for our program.
Step 1) Pick a class they would like and tell them about our gym. Set expectations that they aren't showing up to Larry's Shoe Camp, Lemon Theory, or F69.
Step 2) Have them "Enroll" in a class via our schedule on our home page.
Step 3) Text Zach about this. He will reach out to them from there.
3) Join our Private FB Group for Members.
Monday
A) EMOM x 6min
Min 1: 35sec Hanging/Scap Pullups
Min 2: 35sec Goblet Curtsy Squat
+
B) EMOM x 10min*
Pullups> Negative > Barbell Pullups
+
5 sets for 23min
C1) 7/leg Back Rack Drop Lunge @20x1
*Off of one red and MUCH heavier than last week
R60s
C2) 16-20 Alternating Gorilla Row @21X0
R60s
+
D) 11min AMRAP
20 Double Unders
10 Walking Lunges
5/arm Renegade Rows (50/35)
TUESDAY
A) Amrap 10min
10 Upper Body Scorpions
10 Faceup Scorpions
5 Burpees
+
B) Emom x 10min
12 Push Ups > Incline on low bar
+
5 Sets in 22min
C1) 6-8 Heavy Rack Pulls @31X2
Rest 30s
C2) 12 Tall Kneeling Controlled Bradford Press
R60s
WEDNESDAY
A) With a Partner*
4 Sets Each (8 Total)
500/450m Row
*18min Cap
+
B) Partner Workout "Tail Pipe"
3 Rounds (Each)
250/225m Row
Partner holds 2 Kettlebells(53/35 ) in the front rack position
You may not start rowing until your partner has established the rack position. If your partner drops the KBs before row is complete, you must discontinue rowing until the static hold is reestablished.
THURSDAY
A) 3 Sets in 8min
20 Alternating Tall Plank Shoulder Taps
15 Bent Over Reverse Fly
60sec FLR Hold
+
3 Sets in 18min
B1) 10/arm @20x1 Farmers Press:
R60s
B2) 8-10 Weighted Box Dips > Unweighted > Bench Dips
R60s
B3) 8/8 Mix Grip Pullups*
*Do each side at once. Goal is Unbroken 8, switch, 8. Weight them if you can do it bodyweight.
+
C) Ever 4:30sec for 3 Sets
8 Burpees
7 Right Arm DB Power Clean and Jerk (50/35)
8 Burpees
7 Left Arm DB Power Clean and Jerk (50/35)
8 Burpees
FRIDAY
A) 3 Sets
20 Banded Hip Bridge on Bench
30sec Good Morning Hold
30sec of Airsquat
15sec KB Star Plank R
15sec KB Star Plank L
+
5 Sets in 30min
B1) 10/leg Split Stance DB/KB RDL
R~30s
B2) 15 Unbroken T2b > T2r > Accum 45sec Knee Raise Hang
R~30s
B3) 7 per side Bbell Back Rack Front to Back Lunges
R~75s
SATURDAY
Groups of 3
35min AMRAP
1200m Row
1200m Run
120 Burpees
SUNDAY SPECIALITY CLASS @ 11am
Aerobic Conditioning w/ Wes
This is a 40-50min workout w/ Wes that is meant to be a long sweaty low intensity workout. Good for all lvls.
This is included in your membership.
Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.
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