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6/5/2023 - 6/11/2023

Updated: Jun 9, 2023

ANNOUNCMENTS


1) Vickery June Social(s) - Saturday June 10th

-Annual Go Be Great Charity Workout @ 8:30am

- Normal class times combined in one 8:30am Class

- No cap on class, register on Pike 13 app (Go be Great Charity Workout)

- Donation NOT necessary to participate in the workout, GoBeGreat merchandise will be available to purchase day of

- Anyone welcome to Join the Workout


-Want to learn more about The GoBeGreat Charity?

Check out this video and their website.


-After the Charity Workout we will have our June Summer Pool Party Social hosted by the Jax's. Info from the fb page is listed below (with time and address)




2) New Program Cycle: 6/5/23 - 7/30/23




 

MONDAY

A) 5min Amrap

5/arm SA RKBS

5 Windmills (light or no weight)

5 Wide leg reach throughs

+

B) KB/DB RDL

4x12 @ 4110

R60sec btwn sets

+

C) 10-8-6-4-2-4-6-8-10

Russian KBS (70/53)

Goblet Hold Drop Lunge (red plate)

+

D) 8min of 30on/30off

Burpee

 

TUESDAY

A) Emom x 15min

Min 1: 40sec Jumping Jax

Min 2: 40sec Prone Shoulder Raise

Min 3: 30sec Barbell Chest To Bar

+

B) AMRAP in 25min:

5-10 Unbroken C2B Pullups

200m Run/Sprint

(Rest ~2min)


Scale: > 5- 10 Chin Over Bar Pullup > 12 Jumping C2B

 

WEDNESDAY

A) 3 Rounds

10 Boot Strappers

5 Roll back to Reach Through

10 BBell Front Squats

30sec Bbell Overhead Hold

+

B) E2MOM for 20min:

7 Thruster challenging Thrusters from Rack*

*Pause at front rack between reps

+

Every 2.5min x 4sets (10min)

C1) 8-10 Seated Db Arnold Press @ 21X1

R~15s

C2) 20 Seated Lateral Raises

R~60s

 

THURSDAY

A) Every 4min x 4 sets (16min) Perform...

10/10 Supinated Tripod Rows

30 Leg Lifts

20 Barbell Curls

+

B) 6 Sets (24min)

400m Run

25 Anchored Weighted Situps > Strict

 

FRIDAY

A) Emom x 10min

Min 1: 12/10 Cal Echo or 14/11 Row

Min 2: 40sec Crab Reach Overs

+

B) 3 Rounds for Quality in 9min

15 KB Goblet Sq

15 Kb Upright Row

10/side Kb DL

+

C) 5 Rounds for Pace and Quality in 16min

10 Hang Power Snatch (135/95)

10 FLR Push Up @30X1

15 Bench Dips (wt if needed)

 

SATURDAY

GoBeGreat Charity Workout @ 830am AND Vickery Pool Party


ALL DETAILS IN THE ANNOUNCEMENTS AT TOP OF PAGE!


"The Catcher" in Honor of Brock

9 Rounds w/ a Partner 26 Wall Balls 13 Burpees 120m Med Ball Run



The meaning of the Workout. Brock was a catcher and loved baseball.

9 Innings in a baseball game

Brock would of been 26 years old this year.

13 was his jersey number

120m around baseball bases

 

SUNDAY SPECIALITY CLASS


This Sunday 6/11: Arms w/ Stefan


Upcoming Sundays

6/18: Snatch Lifting Session w/ Zach

6/25: Gym Closed for Coach's Continue Education Seminar

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