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5/8/2023 - 5/14/2023

ANNOUNCMENTS


1) Upcoming Vickery Events/Dates

  • Summer apparel pre order THIS WEEK.

  • Saturday Mat 27th: Murph (closed Sunday and Monday)

  • Saturday June 10th: Annual Go Be Great Charity Workout followed by the Jax Vickery Pool Party

 

MONDAY

A) 10min Pull Up EMOM

+

B) 6 Sets

8/leg KB/DB Bulg Split Squats

~R60s

8 Reps of 8sec Quarter Front Squat Hold

~R60s

60sec Top of Ring Row Hold (Hammer Grip) ~R60s

 

TUESDAY

A) 5 Sets in 12min

10/side Assisted SL Landmine RDL

R60s

+

B) 10 Sets in 20min

10 Seated Military Press @ 21X1

5-10 Nordic Curls

+

C) 100 Push Ups for time

8min Cap

 

WEDNESDAY

A) 10min EMOM

Min 1: 15 Box Jump

Min 2: 10 Toes to Bar


R2min


B) 10min EMOM

Min 1: 14/11 Cal Row

Min 2: 12 No Push Up Burpee Over Rower


R2min


C) 10min EMOM

Min 1: 60sec Single Unders

Min 2: 30sec Bicycle Crunch

 

THURSDAY

A) 3 Rounds

10/10 Mix Grips Scap Pullups

20 Standing Plate Snow Angels Raises

+

B) 4 Sets in 12min

10/side Single Arm Barbell Chin Ups

10/side Clam Shell Hip Taps

+

C) 20min Amrap

10 Db Curl to Press

10 Barbell WindWipers

10/each direction Bus Drivers

 

FRIDAY

A) 3 Rounds for Quality

10 PVC PT

10 OHS

10 Back Rack Long Reverse Lunge

+

B) 12 Rounds Alternating FULL Rounds with a Partner

12 Hang Power Clean (135/95)

2:30min Row for Cals

 

SATURDAY

35min AMRAP

Teams of 4;

p1 - Single arm farmer's walk, 100m

p2 - 20 Air squats

p3 - 10 Burpees

p4- 15/11 Cal Echo


Complete as many rounds as possible, rotate only when everyone is complete with their stations

 

SUNDAY SPECIALITY CLASS


This Sunday 5/14: Cardio and abs w/ Brie


Upcoming Sundays

5/21: Snatch Lifting Session w/ Zach

5/28: Closed Memorial Day Weekend


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