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6/26/2023 - 7/2/2023

Updated: Jun 26, 2023

ANNOUNCMENTS


1) Vickery 9year Workout and Pool Party.

-July 22nd

-More details to come.

 

MONDAY

A) E2MOM x 20min

Min 0-2: 8-10/leg Deficit Split Squats

Min 2-4: 12 Frog Stance DL

+

B) E2MOM x 20min

MIn 0-2: 7/7/7 Inclined DB Supinated DB Curls

Min 2-4: 2/side TGU

 

TUESDAY

A) E3MOM x 12min (4 Sets)

10 Inverted Rows

10 Tall Plank DB Pull Throughs

20 Primal Hold Shoulder Taps

30sec Crab Bridge Hold

+

B) 4 Sets in 15min

9 Bench Press @3011

Max Pushups in 30 Secs

R90-120s

+

C) For Time

550m Run

50 Sit Ups

400m Run

40 Sit Ups

300m Run

30 Sit Ups

200m Run

20 Sit Ups

100m Run

10 Sit Ups

 

WEDNESDAY

A) Emom x 12min

Min 1: 25sec/Side Windmill

Min 2: 10-12/side prone shoulder external rotations

Min 3: 7 Burpee to Vertical Jump Target

+

B) Thruster

10-8-6-4-2*

R90s

*Building weight each set

+

C) 4 Rounds fro Quality

10/arm Z-Filly Press @2111

10 Lateral Raise @1111

10 Controlled Upright Row to Press

 

THURSDAY

A) AFAP

800m Run

30 Toes to Bar

30 Burpees

30 KBS (53/35)

30 Cal Row

30 Burpees

30 KBS (53/35)

30 Toes to Bar

800m Run


*30min Time Cap

 

FRIDAY

A) 4 Sets

200m Row (Speeding up each round)

10 Wtd Good Mornings

20 Walking Lunges

+

B) 5 Rounds

12 Front Squats

9 Strict Pull Ups

6/leg Front Rack Forward Lunge

4 Strict press

 

SATURDAY

32min EMOM

Min 1: 15 Wallball

Min 2: 100m Run

Min 3: 13/10 Cal Echo

Min 4: 10 Box Jumps

 

SUNDAY SPECIALITY CLASS


This Sunday 7/2: Arm Day w/ Stefan


Upcoming Sundays

July TBA

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