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6/14/2021 - 6/27/2021

Updated: Jun 17

Weekly Announcements

1) Pride Pre Order -Show your Vickery pride and support this month and every month.

- When the order ships I will charge y'all. There might be a delay due to limited supply of crop top and tank tops. But we will see <3






2) New Program Cycle: June 14th - August 22nd

Maintain Strength and Sweat


3) Sunday Skills this Week

11am Movement Therapy w/ Jess Full Body Mobility Taking a look at how it is all connected. Focusing in on the squat and everything tied to it. As well as diving into overhead and pressing mechanics. This will be an hour that will go very quick. Sign up early this week because with our gyms mobility, these spots will go fast.


Upcoming Sundays

June 27- Arm Day Round Two

Jul 4th- Cancelled

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

Score= Total Reps

TUESDAY

A) Emom x 15min

Min 1: 40sec Junpin 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

(Rest 2min)


Scale: > 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:

5 Challenging Thrusters from Rack

+

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

20 Leg Lifts

20 Barbell Curls

+

B) 6 Sets

400m Run

25 Straight Leg Situps

FRIDAY

A) Emom x 10min

Min 1: 12/10 Cal Row/ab

Min 2: 40sec Crab Reach Overs

+

B) 3 Rounds for Quality

10 Banded KB Goblet Sq

10/arm Kb High Pulls

10/side Kb DL

+

C) 4 Rounds

10 Hang Power Snatch (135/95)

10 Push Up

10 Bench Dips

R 2min

SATURDAY

2 RFT or 22min AMRAP:

50 Wallball

40 Superman to Prisoners

30 Reverse Lunge w/ medball

20 Toes to bar > Situps

10 Burpee pullups > Burpee Jumping Pullup from ground > Burpees

SUNDAY SPECIALITY CLASS @ 11am


June 20th- Movement Therapy w/ Jess

Full Body Mobility

Taking a look at how it is all connected. Focusing in on the squat and everything tied to it. As well as diving into overhead and pressing mechanics. This will be an hour that will go very quick. Sign up early this week because with our gyms mobility, these spots will go fast.


This is included in your membership.


Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.


Upcoming Sundays

June 27- Arm Day Round Two

Jul 4th- Cancelled



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