ANNOUNCMENTS
1) Vickery 9year Workout and Pool Party.
-July 22nd
-RSVP being sent via email for pool party THIS week.
MONDAY
A) 7min AMRAP
6/side Bird Dogs
12 Alt Primal Hold Shoulder Taps
12 KB Frog Stance RDL
12 RKBS
+
B) E2MOM x 6 Sets
12 RDL @2011
14 KB Goblet Switch Lunges
+
C) EMOM x 21min
min 1: 5 Frog Stance DL
min 2: 30 Double Unders > Jumping Jax
min 3: 10 Burpee Over Bar
TUESDAY
A) 4 Sets in 13min
75sec FLR Hold
Immediately into Max Chin Ups > Barbell Chin Up
R~90s
+
B) 13min to Complete
Until you hit 100 Pushups
60sec Top of Ring Row Hold
Immediately in Max Unbroken Push Ups (constant movement)
R~90s
+
C) 13min Amrap
40-30-20-10
Toes to Bar > T2R > SC
DB HG Bench Press
WEDNESDAY
For Individual Times (Running clock)
A) 4min AMRAP or 1 round of...
35 Cal Row/Echo
35 Thrusters (65/45)
R5min
B) 4 min AMRAP or 2 Rounds
15 Cal Row/Echo
15 Thrusters (95/65)
R 5min
C) 4min AMRAP or 3 Rounds
10 Cal Row/Echo
10 Thrusters (115/85)
R5min
D) 4min AMRAP or 1 Round
35 Cal Row/Echo
35 Thrusters (135/95)
*thruster weight increases each time
Some Scaling Options
M: 45/75/95/105
F: 15/35/45/55
*If you complete your number of reps in less than 4 min you get extra rest
THURSDAY
A) 4 Rounds
200m Run
15 Bbell Curls
20 Alt Soldier Walks
15 Db Skull Crusher
+
B) 4 Rounds
12-16 Alt Kb Gorilla Row @21X1
12-16 Db Pull Over
16 Ring Rows
+
C) 6x300m Sprints
Rest 1:1
*track own rest with stop watch
FRIDAY
A) Row/Echo 3min @ 70-80% Effort
10 90/90 Hip Rotations
10 Knee Drops in Squat
10 Boot Strapper
10 Torso Bottom of Squat Rotations
+
B) 3 Sets
8 Reps of Back Squat @2111
R20s
5 Tough Box Jumps
R2min
+
C) 4 Sets
Row 21/18 Cal
12 Dual KB/DB Walking Lunge (50/35)
Echo 21/16 Cal
12 Dual Kb/Db Front Squat
Rest 2min
SATURDAY
2 Rounds
6min Amrap
Bench Press for Total Reps
R3min
6min Amrap
4 Burpees
6 Hang DB Snatch
Then...
Row Sprints as a group
SUNDAY SPECIALITY CLASS
This Sunday July 16: Abs and Arms w/ Stefan
Upcoming Sundays
July 23: Double Under Skill Work w/ Bill
July 30: Movement Therapy w/ Jess
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