top of page
Search

7/10/2023 - 7/16/2023

Updated: Jul 13, 2023

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


1,098 views0 comments

Recent Posts

See All

Comments


bottom of page