Weekly Announcements
1) New Program Cycle Starting June 6th
As we come off Murph we will be starting the next 8 week programming cycle Monday June 6th. I will put out a YouTube and weekly breakdown as usually next weekend.
Enjoy this transition week of challenging but productive workouts
2) MARK YOUR CALENDERS: Vickery June Social - JUNE 18th
2nd Annual Go Be Great Charity Workout
AND
Jax's Annual Vickery Pool Party
More details to come this week, but learn more about the GoBeGreat Foundation at their website.
3) June Specialty Sunday Schedule
This Sunday June 5th: Movement Therapy w/ Jess: Shoulders
-One hour with our all star coach/physical therapist going over shoulder mobility and stability.
Upcoming Sunday Specialty Class Schedule
June 12th: Arms w/ Zach
June 19th: Core/Abs w/ Stefan
June 26th: Snatch Lift Day (Tech and Lifting)
July 3rd: Cancelled for Holiday Weekend
TUESDAY
A) Hip and Shoulder Murph Recovery
+
B) Light to Moderate Load
3 Rounds
30s Dual DB/KB Sumo Deadlift
10s REST
30s Dual Russian Swings
10s REST
30s Dual Clean from Floor
10s REST
30s Dual FR Rev Lunge
R60s
+
4 Sets in 20min
C1) 8-12 Barbell Glute bridge @30x1
R30s
C2) 10-12 DB/KB RDL @30x1
R30s
C3) 15-25 UB Suitcases
R60
WEDNESDAY
A) Groups of 3 (2 working at a time)
2 Rounds*
150/120 (50/40) Cal Echo Bike
1500/1350 (500/450) Meter Row
* One of the following must be held in order for one teammate to be getting cals/meters.
(Elbows n Toes, Top of Push Up, Side Planks, Bar Hang)
40min time cap
THURSDAY
A) EMOM x 9min
Min 1: 10 Yoga Push Up to Ankle Grab
Min 2: 15 Slightly Leaned Plate Raises
Min 3: 20 Bench Y Raises
+
B) E2min for 20min
Min 0-2: 8-10/side Standing Farmers Hold Arnold Press
Min 2-4: 20 Controlled 90 Degrees Lateral Raises
+
C) 12min Amrap w/ a Partner
12/direction Partner Rotational WB Tosses
20 Push Ups
FRIDAY
A) Front Squat in 16min
10,10,10,10,10,10
Building in weight finding a challenging BUT NOT MAX load
+
B) Bench Press in 16min
10,10,10,10,10,10
Building in weight finding a challenging load
SATURDAY
30min Partner Amrap
30 Hang Power Snatch (135/95) > Demon Press (60/45)
30 Burpees
30 Pullups > Partner Pull Ups > RR
SUNDAY SPECIALTY CLASS
This Sunday June 5th: Movement Therapy w/ Jess: Shoulders
One hour with our all star coach/physical therapist going over shoulder mobility and stability.
Upcoming Sunday Specialty Class Schedule
June 12th: Arms w/ Zach
June 19th: Core/Abs w/ Stefan
June 26th: Snatch Lift Day (Tech and Lifting)
July 3rd: Cancelled for Holiday Weekend
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