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