ANNOUNCMENTS
1) NEW 8:30am Class Time Starting July 1st
(3x a week) Mon, Tues, Thurs
8:30-9:30am Class will be added to the schedule starting July 1st.
2) 10 Year Anniversary Pool Party - July 20th
Mark your calendars and clear your weekends as we celebrate Vickery turning 10 years old on July 20th @ 2pm
Details and Evite to come via email
MONDAY
A) E4MOM x 3 Sets (12min)
500/450m Row
10 90/90 Hip Rotations
10 Wallball
+
B) 5 WORKING Sets in 18min
5 Back Squat
Super Set w/ 10/side SL Hip Bridge on bench
+
C) With a Partner for Time
150/125 Cal Echo
100 Burpees
*BOTH Partners can be working at same time on different movements.
TUESDAY
5 Sets in 22min
A1) 8 Barbell Strict Press
A2) 20 Strict Pullups
+
B)18min AMRAP
20 Renegade Man Makers
20 Box Jumps
WEDNESDAY
A) EMOM x 20min
Power Clean + Hang Power Clean + Front Squat
+
B) E5MOM x 4 Sets (for individual set speed)
10 Thrusters
400m Run
THURSDAY
A) 5 WORKING Sets in 18min
5 Bench Press
Super Set w/ Max Hanging Knee Raise
+
B) 5 Sets
500/450m Row
R~2min
*2min cap
FRIDAY
4 Sets all @ 3011
A1) 10 LM RDL
~60s
A2) 8-12 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
A) 30min Emom
Min 1: Starting at 7/5 cals*
Min 2: 14 Walking Lunges
Min 3: 8 Plate Ground to Overhead*
*Cals and Ground to OH increase by 1 calorie every round
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 6/30 - Cardio and Abs with Brie
Upcoming Sundays
July TBA
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