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5/27/2024 - 6/2/2024

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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