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5/10/2021 - 5/16/2021

Updated: May 14

Weekly Announcements

1) Memorial Day Murph

This year will be performing Murph as a gym Monday May 31st. All are welcome.


2) New Member Guide

We just made this for new members earlier this year... some of you long time members probably could use a quick review...

Vickery New Member Quick Guide 2021
.pdf
Download PDF • 135KB

3) SUNDAY SPECIALITY CLASS @ 11am

Kipping w/ Meg (basics, pullups, toes to bar)

Back by popular demand Meg will take the class through the in and outs of kipping and the tech behind it. This is for all skill levels learning any kipping movement or basics.

Monday

A) 9min Amrap

10 Ring Rows + 15 Sec Top fo RR Hold

5 Single Arm RKBS Rt

5 Single Arm Kb Fr Sq Rt

5 Kb Fr Rev Lunge Rt

5 Single Arm RKBS Lft

5 Single Arm Kb Fr Sq Lft

5 Kb Fr Rev Lunge Rt

+

B) Emom x 10min

5 UB Wtd Pullups > Pullups> Negative > Barbell Pullups

+

5 Sets in 23min

C1) 8 Back Squat @ 3011

R~45s

C2) 10-15 Dual Kb Curl @2111

R~30s

C3) 8/side Single Arm RR

R~30s

TUESDAY

A) 3 Sets in 9min

20m Single Arm KB Overhead Carry R

20m Single Arm KB Overhead Carry L

10 Single Arm Ring Row R

10 Single Arm Ring Row L

5 Theraband In and Out Push Ups/side

10 Bench Press (increasing wt)

+

B) 5 Sets in 17min

3.3.3 Bench Press

*Rerack 15sec pause

R~90s

*Same as last week.... but heavier

+

C) 5 Sets

12/10 Cal Row FAST (45sec cap)

R15s

8 SA RKBS Rt (70/53)

8 SA RKBS Lft

12 Frog Stance KB DL

R90s

WEDNESDAY

A) 15min AMRAP

5 Strict T2b Bar

15/side Oblique Crunch

20 Tall Kneeling LM Twist

+

B) With a Partner 30min Amrap

500/550m Row

*Reset Rower Screen Each Time

2min Cap Each Row

THURSDAY

A) 3 Sets

20 Banded Lateral Crawl R

20 Banded Lateral Crawl L

20 Banded Quadruped Crawl

20 Banded Reverse Quadruped Crawl

10/side Crab Reach Overs

+

B) 4 Sets

2.2 Mix Griped Pullups (wt if needed)

12 Alternating Slam Ball Jumping Push Up

14 Crush Grip DB Bench press

+

C) 3 Sets

10 Diamond Push Ups

10 Kb Horn Curls

10 Kb Goblet Strict press

10 Supinated Body Rows

10 Dips

FRIDAY

A) 3 Sets

10 Lateral Band Walk R/L

30sec band Half Squat Pulses

15sec per side Split Squat Pulses

10 Light Hack Squats

+

4 Sets

B1) 10 Hack Squat @ 3111

R45s

B2) 10 Barbell Good Mornings @ 3111

R60s

+

C) 4 Rounds:

10/8 Cal Row

15sec Tuck L-Sit on DB's

30sec KB/DB Farmers Hold 70/50 each hand


R2mins


4 Rounds

10 Cal Bike

30sec KB/DB FR Hold

60sec UB Forearm Plank

SATURDAY

A) 18min Clock:

Row Continuously @ moderate pace (sub 2min/2:20)

*At the 3, 9, 15min mark get off the rower

and complete

30 Bench Dips

*At the 6, 12, 18min mark get off the rower

and complete

15 Hand Release T Push Ups

+

B) 18min Clock:

Jump Rope Continuously

*at the 3, 9, and 15min mark get off the bike

and complete

15 Dual KB Curl to Press

*at the 6, 12, 18min mark get off the bike and

complete

20 Ring Face Pulls

SUNDAY SPECIALITY CLASS @ 11am


Kipping w/ Meg: Back by popular demand Meg will take the class through the in and outs of kipping and the tech behind it. This is for all skill levels learning any kipping movement or basics.


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.


Upcoming Sundays

Sunday May 23rd: Arm Day w/ Zach

Sunday May 30: No Class (Memorial Day Weekend)



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