ANNOUNCMENTS
1) 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! See more on the PDF Flier below.
1:00pm - Annual Vickery Pool Party hosted by the Jackson
Formal invite is in your email of of LAST Friday (Please RSVP)
2) New Program Cycle Starting this Week
New 8 week program starts today. For a quick overview with priority days see below, for a bit more info watch the short programming video as well.
MONDAY
A) EMOM x 8min
Min 1: 10 Back Squat
Min 2: 100m Row Sprint
+
B) 5 Sets in 16min
6-8 Back Squat
Super Set w/ 12 SL Hip Bridge
+
C) 20min AMRAP w/ a Partner
20/16 Cal Echo
30/24 Cal Row
40 Box Jump
TUESDAY
A) 6min AMRAP
10 Db Push Press
10 KB Sumo High Pulls
+
B) 3 Rounds in 6min
Max Effort Chin Up Hold
Building Barbell Strict Press
+
C) EMOM x 16min
Min 0-2: 8-10 Barbell Strict Press
Min 2-4: Minimum 5 Strict Pullup
+
D) 3 Rounds for Time
20 Toes To Bar > T2R > 30 Kipping KRR > 20 SC
20 HR Push Ups
40 DU
*15min Cap
WEDNESDAY
A) 18min to Build to a Challenging 2 UB Complexes
1 Complex = 1 Power Clean + 1 Hang Clean
+
B) E4MOM x 4 Sets (for individual speed)
10 HPC
250/225mn Row
THURSDAY
A) EMOM x 8min
Min 1: 10 Push Up to Down Dog
Min 2: 8 PVC PT + 8 Shoulder Taps to Ground
+
B) 5 Sets in 16min
6-8 Bench Press
Super Set w/ 12 Reverse Flies
+
C) 18min EMOM
Min 1: 16/13 Cal Echo (52sec cap)
Min 2: 20sec Tall Plank
FRIDAY
A) EMOM x 12min
Min 1: 40sec of BW Tricep Ext (any variation)
Min 2: 40sec Plate Cross Hold
+
B) E2MOM x 6 sets
6-8 Heavy Barbell Curl
Max Effort Db Hammer Curl (max 40sec)
+
C) Emom x 10min
20sec Flutter Kick
10sec Rest
20sec Plank Hold
10sec Rest
+
D) 5min AMRAP
Hanging L-Sit for Total Time
SATURDAY
GoBeGreat Charity Workout @ 930am AND Vickery Pool Party at 1pm
Pool Party Details in Email via RSVP Invitation.
"The Catcher" in Honor of Brock
9 Rounds w/ a Partner
27 Wall Balls
13 Burpees
120m Med Ball Run
The meaning of the Workout. Brock was a catcher and loved baseball.
9 Innings in a baseball game
Brock would of been 27 years old this year.
13 was his jersey number
120m around baseball bases
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 6/16 - No Sunday Class (Post Pool Party and Fathers Day)
Upcoming Sundays
6/23 - Movement Therapy with Jess
6/30 - Cardio and Abs with Brie
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