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