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5/2/2022 - 5/8/2022

Updated: May 6

Weekly Announcements


1) LAST DAY TO ORDER 8 YR/SPRING GEAR

LINK HERE >>>>>> bit.ly/vickeryathletics


2) Upcoming Social Event: Murph and BBQ

Memorial Day Weekend we will be doing Murph on Sunday (closed Monday) and will follow it up with some drinks, burgers, and dogs. Details to come!


3) SUNDAY SPECIALTY CLASS

This Sunday May 8th: Movement Therapy w/ Jess (Knees)

 

Monday

A) In 9min Complete

2 Rounds

10 Scap Pullup

10 Goblet Reverse Lunge

10 Goblet Squat

Then...

400m

Then...

2 Rounds

12 Kips

12 Kb Squat Jumps

+

B) Emom x 10min

Kipping Pull Up > Pullup > Negative > Barbell

+

C) Every 3min for 5 Sets (15min)

1 Warm Up > 1 Building > 3 Heavy

10 Back Squat @3011

+

D) 10min Emom

10 Wtd DB or KB Front Rack Walking Lunges

 

TUESDAY

A) 6min Amrap

5/side Windmill

5 Burpees

5 PVC PT

+

B) Every 3:30 for 5 Sets (17:30)

10 DB Bench

10 Deadlift

+

C) 3 Sets

4min Amrap

6 Toes to Bar

6 Push Ups

10 RKBS (70/53)

R1min

*Pick Up Where you left off

 

WEDNESDAY

A) Every 10min x 4 Sets

Set 1

4 Rounds

200m Run

100 Single Unders


Set 2

2 Rounds

500/450m Row

400m Run


Set 3 & 4

60/50 Cal Echo Bike

1000m Row

 

THURSDAY

A) 3 Sets (7:30)

30sec Hip Bridge Reps

30sec Superman Hold

30sec Plank

30sec per side Waiters Hold

+

B) Free Standing Handstand Practice

+

C) Every 3min x 4 Sets (12min)

12 Seated Supinated DB Curls

10 Body Weight Tricep Ext

+

D) Every 3min x 4 Sets (12min)

10/side Inclined Plank KB Row

Accum 20-40sec in Handstand Hold

 

FRIDAY

A) Bar Tech and Mobility

+

B) AMRAP 20min (115/75)

10 Power Snatch

10 Front Squat

10 Push Press

*all same bar weight

 

SATURDAY

A) 16min Clock:

Row Continuously @ moderate pace

*At the 4, 8, 12, and 16min mark get off the

rower and complete:

4 Jumping Explosive Push Ups

6 Suitcases

12 Archer Push Ups (6/side)

+

B) 16min Clock:

Echo Bike or Ski or Jump rope Continuously @ moderate pace

*At the 4, 8, 12, and 16min mark get off the

bike and complete:

4 Strict K2E

8 Ring Rows

12 Hammer Curls

 

SUNDAY SPECIALTY CLASS


This Sunday May 8th: Movement Therapy w/ Jess (Knees)


Upcoming Sunday Specialty Class Schedule

May 15th: Arm Day w/ Stefan

May 22nd: Abs/Core w/ Brie

May 29th: No Specialty Class. We will do Murph on Memorial Day Weekend Sunday

 

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