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6/13/2022 - 6/19/2022

Updated: Jun 13

Weekly Announcements


1) Vickery June Social(s) - Saturday June 18th

-2nd Annual Go Be Great Charity Workout

June 18th @ 9:00am

- Normal class times combined in one 9:00am Class

- No cap on class, register on Pike 13 app

- No donation necessary, GoBeGreat merchandise will be available to purchase day of

- Anyone welcome!

Please read this info page for workout and details.



-Jax's Annual Vickery Pool Party

June 18th @ 1:00pm

Facebook invite link below. If it does not work then friend Zach and we will get you invited.

https://fb.me/e/2IY2FCela

 

Monday

A) Bench Front Rack Stretch

+

B) Every 90s x 5 Sets

10 Barbell Front Sq

10 Barbell C2b

+

C) Front Squat (OR Variation)

6 Sets in 18min

1x10 Building Warm Up

1x8 Building

4x8 Hard Working @2011*

*remember this number

+

D) Emom x 14min

Min 1: 8/leg Kb Fr Box Step Ups

Min 2: 6-8/side Knee Supported DB Row

 

TUESDAY

A) 2 Rounds or 38min AMRAP

50/42 Cal Echo Bike

1min Wallsit

200m Run

1min Side Plank Right

50/50m Mixed Carry OH/FC (DB/KB)

1min Side Plank Left

200m Run

Accum 60sec Hanging Knee Raise

60/50 Cal Row

 

WEDNESDAY

A) 2:30min Amrap

5 Yoga Push Ups

5 PVC Pipe Passtrhough


2:30min Amrap

5 Burpees

5 Superman to Prisoner


2:30min Amrap

10 Bench Press

30sec Hang

+ Bench Press

6 Sets in 18min

1x10 Building Warm Up

1x8 Building

4x8 Hard Working @2011*

*remember this number

+

C) W/ a Partner for time

55-45-35-25-15-5

Cal Row

Deficit Push Up


50-40-30-20-10-5 (female cals)

 

THURSDAY

A) Accum 2min of quality Knee Raise Hang

+

B) 12 Rounds with a Partner*

6 UB HPC to PJ (135/95)

12 Toes to Bar

15/11 Cal Echo Bike


*Alternate rounds (6 each)


*27min Time Cap

 

FRIDAY

4 Sets all @ 3011

A1) 10 LM RDL

~60s

A2) 8-12 Barbell OH Tricep Ext

~60s

A3) 10-15 Deficit wtd Calf Raises

~60s

A4) 12 Supinated Seated DB Curls

~60s

+

B) 50-40-30-20-10

Double Unders

Abmat Sitips

 

SATURDAY- GoBeGreat Charity Workout AND Vickery Pool Party

- Normal class times combined in one 9:00am Class

- No cap on class, register on Pike 13 app

- No donation necessary, GoBeGreat merchandise will be available to purchase day of

- Anyone welcome!

ALL DETAILS IN THE ANNOUNCEMENTS AT TOP OF PAGE!

 

SUNDAY SPECIALTY CLASS


June 19th: Core/Abs w/ Stefan


Upcoming Sunday Specialty Class Schedule

June 19th: Core/Abs w/ Stefan

June 26th: Snatch Lift Day (Tech and Lifting)

July 3rd: Cancelled for Holiday Weekend

 


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