top of page
Search

6/3/2024 - 6/9/2024

Updated: Jun 5

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


1,047 views0 comments

Recent Posts

See All

Commenti


bottom of page