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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