Weekly Announcements
1) PROGRAMMING UPDATE
The current program cycle ended last week and is kind of coming to an end with Murph this weekend, putting some of the pulling and pushing volume to good use. We will take about a week and half of down time where we just workout, feel good, and move. There will still be specific purpose to each of the next two weeks, but no linear progression like we usually have.
If you plan on attending Murph on Sunday (5/29). Monday, Tuesday, and Thursday will be priority days to help you formulate a scaling and plan of attack for Sunday
2) SUNDAY May 29th - Social Event: Murph and BBQ
Memorial Day Weekend we will be doing Murph on Sunday 5/29 (closed Monday) and will follow it up with some drinks, burgers, and dogs.
FB INVITE BELOW (If it does not work for you then friend request Zach and I will get you into the group
3) Memorial Weekend Schedule
Friday (5/27) and Saturday (5/28): Normal Hours
Sunday (5/29): 9:30am Murph followed by BBQ and Drinks provided by Vickery
Monday (5/30): Gym is closed, Enjoy a day off!
Monday
A) Emom x 12min
Min 1: 6/side Thread the Needle
Min 2: 100m Jog
Min 3: 10 Scap Pullups
5 Kb/Db Front Sq
5 Kb/Db Strict Press
+
B) Emom x 30min
Min 1: 12/10 Echo Bike Cals
Min 2: 25 Air Sq to Target
Min 3: 5 Strict Pullups
TUESDAY
A) 4 Rounds
10 PVC Passthrough
10 Barbell RDL
+
B) Every 6min for 30min
300/250m Row
20 Push ups
10 Deadlift (185/155)
20 Push Ups
WEDNESDAY
A) 4 Sets in 12min
10-12/side Pole Support SA Reverse Fly
20 Alternating Crossbody SL Toes to Bar
+
B) 4 Sets in 14min
10-12/side Knee Supported Db/Kb Row to Hip
4-10 Cannonball Barbell Pullups OR Chinups
+
C) 5 Sets in 15min
10/side Concentration Hammer Curls
8-10 Seated Elbows Tucked Supinated Curls @3111
THURSDAY
A) Mobility Work
+
B) For Total Time
850m Run
40 Balls Slams
40 No Push Up Burpee
850m Run
40 Total SA Push Press
40 No Push Up Burpee
850m Run
FRIDAY
A) Power Clean Tech Work
+
B) 6 Sets
90 sec Power Clean (1 every 10secs)
Rest 2min
*Build in weight from set to set if you can
SATRUDAY
30min AMRAP
Groups of 4
Conga Line Style
10/8 Echo Bike Cals
20 Abmat situps
300m Run
SUNDAY
Vickery Annual Murph w/ BBQ and Gym Hangout After. See announcements for more.
May 29th: No Specialty Class. We will do Murph TODAY
CLOSE MONDAY May 30th
Murph
1mile Run
100 Pullups
200 Push Ups
300 Air Squat
1 Mile Run
60min Time Cap
Partition and scale any way you see fit. You can even make it a partner workout. We will have a lot of scales available as well to help everyone
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