Weekly Announcements
1) Next Vickery Social: THIS Saturday May 8th - BBQ and Beers at Vickery!
More info at the fb event link below. Please mark if you are going so we can get a head count. We know its Mother's Day weekend. Bring your mom if she is in town. She knows us.
2) Memorial Day Murph
This year will be performing Murph as a gym Monday May 31st. All are welcome.
3) New Member Guide
We just made this for new members earlier this year... some of you long time members probably could use a quick review...
4) SUNDAY SPECIALITY CLASS @ 11am
Movement Therapy with Jess: Hips and Low Back
This is an hour going over how to care, assess, and treat any low back and hip problems you may be having. Even if you are not having any issues this class will be a good base to keeping yourself healthy as the endless gnawing of time and age riddle your body with issues. If you don't know, along with coaching classes Jess is an amazing full time Physical Therapists.
Monday
A) E2mom x 5
5 Burpee Pullups
5/side Db Thruster
AMRAP Plank hold in time remaining
+
B) EMOM x 20min*
Min 1: 5 UB Wtd Pullups > Pullups> Negative > Barbell Pullups
Min 2: 10 BackSquat
+
C) 50-40-30-20-10
LM Lunge Hold Row (Split Reps per Arm)
Suitcases
TUESDAY
A) 3 Rnds in 9min
20 JJ
8 Yoga Burpees
10 RKBS
10 Bench Press
+
B) 5 Sets in 15min
3.3.3 Bench Press
*Rerack 15sec pause
R~90s
+
C) 22min Amrap
7 RDL
7 Hang Power Clean
7 Push Press
R60a
WEDNESDAY
Every 3:30 x 12sets (42min Total)
A) 500/450m Row
B) 400m Run*
2min Cap
(running scale is 33/27 cal AB)
THURSDAY
A) 3 Sets in 10min
10 Alternating Primal Shoot Throughs
10 Alt Primal Hold Shoulder Taps
15sec Chin Over Bar Isometric Hold
10 Scapular Chin Upss
15sec Bench Dip Stretch
10 Bench Dips
+
4 Sets in 15min
B1) 10-12 Box Dips @2111
R60s
B2) 3.3 Mixed Grip Wtd Pull Up @21X1
(6 total reps - switch grip halfway
through)
R60s
+
C) For Time:
40/34 Calorie Row/AB Buy In (3:30cap)
-then
10-8-6-4-2
Strict Handstand Push Ups > 1 abmat > HVY Db Strict Press
*50m Right Arm KB Cross Body Carry
15-12-9-6-3
Db Deficit Push Up
*50m Left Arm KB Cross Body Carry
FRIDAY
A) 3 sets in 8min
8 KB Cross Body RDL - right leg
6 KB Cossack Squat - right leg
4 KB Muscle Snatch from Floor - right arm
8 KB Cross Body RDL - left leg
6 KB Cossack Squat - left leg
4 KB Muscle Snatch from Floor - left arm
+
3 Sets in 12min
B1) 8-10 heel Elevated Front Squat @ 2020
R60s
B2) 8-10 Frog Stance Deadlift @ 2020
R60s
+
3 Sets in 18min
C1) 10 Gob Hold Cossack Squat @20X0
*Perform all reps on one leg before
switching to the other
R60s
C2) 14 steps KB Front Rack Walking Lunge @30X0
R60s
C3) 12/leg Bulg Split Jumps @10x0
R60s
+
D) For Time
12-10-8-6-4-2
T2b
Burpees
SATURDAY
Every 4min x 36min:
Station 1: 550/500m row
Station 2: 50 Wallballs (Scaled: Airsquat)
Station 3: 30 Burpees
(Rest in time remaining at station then rotate)
SUNDAY SPECIALITY CLASS @ 11am
Movement Therapy with Jess: Hips and Low Back
This is an hour going over how to care, assess, and treat any low back and hip problems you may be having. Even if you are not having any issues this class will be a good base to keeping yourself healthy as the endless gnawing of time and age riddle your body with issues. If you don't know, along with coaching classes Jess is an amazing full time Physical Therapists.
This is included in your membership.
Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.
Upcoming Sundays
Sunday May 16th: Kipping AGAIN w/ Meg
Sunday May 23rd: Arm Day w/ Zach
Sunday May 30: No Class (Memorial Day Weekend)
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