ANNOUNCMENTS
1) TNew Program Cycle Starting NEXT WEEK.
Enjoy a transition week of some sweaty workouts and lifting.
2) The Annual Jackson Pool Party and Go Be Great Charity Workout
Saturday June 15th @ 930am and 1pm
9:30am - Go Be Great Charity Workout
A charity near and dear to Vickery founded and ran by our very own Jules and Brian Jackson in honor of Jules son, Brock. (More info here) https://wearegobegreat.com/
Go Be Great merchandise will be available to purchase at workout!
1:00pm - Annual Vickery Pool Party hosted by the Jackson
Formal invite via email soon! Please RSVP
MONDAY
A)5x8-15 Box Dips
Scale to Bench Cips
+
B) For total time
Buy In
50 Wall Balls > Goblet Squats
+
5 RFT
50 Double Under > Mountain Climbers (L/R = 2 reps)
20 Burpees
+
Buy Out
50 WallBalls
Total Time Cap
25min
TUESDAY
A) 5 Sets
10-12 Seated DB Strict Press
5-10 Pullups > 6 Negatives
+
B) 5 Sets in 13min
10 Ring Standing Curls
10 DB Skull Crusher
+
C) EMOM x 10min
10 Filly Situps
WEDNESDAY
A) 40min Amrap w/ a Partner
400m Run
500/450m Row
40 Hang Power Cleans
40 DB Hang Snatch (50/35)
THURSDAY
A) 10, 8, 5x5 Back Sqaut
R3min btwn 5's
Or
5x10/side BSS
+
B) E4min x 6 sets (28min)
10 Thrusters (95/65)
10 Burpee Over Box (24/20)
Score each round for speed
FRIDAY
A)Bench Press
12, 8, 5, 4 Warm Up/Builid
4x4 Heavy Bench
+
B) Emom x 12min
Build to a Moderately Heavy Power Snatch
Emom x 12min
Hold Moderate weight w perfect reps
SATRUDAY
A) 30min AMRAP
Groups of 4
Conga Line Style
30/25 Cal Echo
10 Toes to Bar
15 Burpees
20 Air Squat
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 6/9 Arms with Stefan
Upcoming Sundays
6/16 - No Sunday Class (Post Pool Party and Fathers Day)
6/23 - Movement Therapy with Jess
6/30 - Cardio and Abs with Brie
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