Weekly Announcements
1) New Program Cycle Starting this Week (Video in emails tomorrow)
2) Vickery June Social(s) - Saturday June 18th
-2nd Annual Go Be Great Charity Workout
June 18th @ 9:00am
- Normal class times combined in one 9:30am Class
- No cap on class, register on Pike 13 app
- No donation necessary, GoBeGreat merchandise will be available to purchase day of
- Anyone welcome!
Please read this info page for workout and details.
-Jax's Annual Vickery Pool Party
June 18th @ 1:00pm
Facebook invite link below. If it does not work then friend Zach and we will get you invited.
Monday
A) Emom x 6min
Min 1: 10 Barbell Front Squat
Min 2: 30sec Primal Hold Shoulder Taps
+
B) Emom x 6min
Min 1: 10-15 Wallball
Min 2: 6/side Thread the Needle
+
C) Front Squat (OR Variation)
6 Sets in 18min
2x10 Building Warmup
1x8 Building
3x8 Hard Working @2011*
*remember this number
+
D) 13min Amrap
2 Rounds
10 Strict Pullups
20 Air Squats
+
2 Rounds
50/50m Suitcase Carry
20 Frogstance KB DL
TUESDAY
A) 18min Amrap
30/24 Cal Echo bike
30 Jumping Jax
20 Situps
20 Leg Lifts
Accum 60sec Hangin KR Hold
+
B) 18min Amrap
600/525m Row
30 Jumping Jax
20/side Medball Rotational Throw Against Wall
Accum 60sec Top of Plank
WEDNESDAY
A) 9min Amrap
150/100m Row
10 DB HG BP
10 Up to Down Dog Toe Touches
200m Run
+
B) Bench Press
6 Sets in 18min
2x10 Building Warmup
1x8 Building
3x8 Hard Working @2011*
*remember this number
+
C) Every 3:30 for 5 Sets
10 Bbell Strict Press (135/95)
10 Gorilla Rows (70/53)
10 Box Dips > Box Negatives > Push Ups
10 Horizontal RR
THURSDAY
A) 6 Sets
10 UB Hang Power Snatch (115/85)
10 Box Jumps
20/16 Echo Bike
Rest 2-ish minutes
FRIDAY
A) Emom x 10min
Min 1: 15 Light Dual DB/Plate Tricep Ext
Min 2: 45sec Cross Hold
+
B) Emom x 10min
Min 1: 30sec Top Half Bicep Curl
Min 2: 15 Seated Reverse Fly
+
4 Sets in 22min
C1) 8/arm Heavy DB Tricep Skull Crushers
R~60s
C2) 5-10 Wtd Chin Ups
R~60s
C3) Max UB Straight Leg Hold on Boxes
R~60s
SATURDAY
A) 18min Amrap
15 Wallball
10 Burpee
R 1:1
+
B)18min Amrap
400m Run/Echo
R1:1
SUNDAY SPECIALTY CLASS
Upcoming Sunday Specialty Class Schedule
June 19th: Core/Abs w/ Stefan
June 26th: Snatch Lift Day (Tech and Lifting)
July 3rd: Cancelled for Holiday Weekend