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.
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
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