ANNOUNCMENTS
1) Memorial Weekend Schedule
-Mon May 27th - All classes cancelled EXCEPT Noon Mega Class.
Please sign up on Pike13 still but ignore waitlist
2) The Annual Jackson Pool Party and Go Be Great Charity Workout
Saturday June 15th @ 930am and 1pm
9:30am - Go Be Great Charity Workout
A charity near and dear to Vickery founded and ran by our very own Jules and Brian Jackson in honor of Jules son, Brock. (More info here) https://wearegobegreat.com/
Go Be Great merchandise will be available to purchase at workout!
1:00pm - Annual Vickery Pool Party hosted by the Jackson
Formal invite via email soon! Please RSVP
MONDAY
ONLY NOON CLASS TODAY!
Please sign up on pike and ignore waitlist
A) Every 1:30 x 4 sets (14min)
0:00- 1:30: 10/side Goblet Drop Lunge
1:30-3:00: 12 Seal Rows
+
B) Groups of 3
30min AMRAP
900m/750m Row
60 DB/KB Push Press
60 Box Jump Step Down
60 No Push Up Burpee
TUESDAY
A) 5 Building Sets (14min)
6-8 Deadlifts
R~2min
+
4 Sets
B1) 10 Barbell Z Press
R45s
B2) 8/leg Split Stance DB/KD RDL
R45s
+
C) 3min AMRAP @ HIGH EFFORT
10/8 Cal Echo
10 Pushups
R2min
30 Kipping Pullups > 45 Jumping Pullups
R2min
3min AMRAP @ HIGH EFFORT
10/8 Cal Row
5 T2B
WEDNESDAY
A) 5 Building Sets (14min)
6-8 Bench Press
R~2min
+
B1) 4 Sets @ Constantly Moving Controlled Paced
30sec SA INC DB BP Rt Arm
30sec SA INC DB BP Lft Arm
R45s
B2) 30sec Tripod Row Rt Arm
30sec Tripod Row Lft Arm
R45s
+
C) 10min Amrap
10 Ring Dip > Box dip > Assisted Box > 15 Bench Dips
10 Supinated RDL to Bent Over Row
THURSDAY
A) 4 Sets for Max Cals (16min)
P1: 2min Echo for Cals
P2: 2min Row for Cals
Rest 2min Together and Switch
+
B) 5 Sets (8min Cap)
200m Run
R30s
+
C) 5 Sets (20min Cap)
400m Run
R2min
FRIDAY
4 Sets
A1)12 Frog Stance RDL @ 30X1
R45s
A2) 20 Cossack Squat (bbell in backrack optional wt if FORM IS PERF)
R45s
+
Every 1:30 x 4 sets (14min)
0:00- 1:30: 45sec of Controlled Superman to Prisoners
1:30-3:00: 10/leg KB Front Rack Deficit Split Squat
+
EMOM x 16min
Min 1: 60sec of Unbroken Wallball (28-30Reps)
Min 2: 60sec Rest
Min 3: 60sec of No Push up DB Burpee to Box Step Overs
Min 4: Rest
SATURDAY
A) EMOM x 10min
5 Hang Snatch (135/95)
100m Run
R4min
B) Emom x 10min
10 Burpees
R4min
C) Emom x 10min
10 Toes to Bar
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 6/2 - Snatch Tech and Training w/ Zachd
Upcoming Sundays
Rest of June TBA
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