ANNOUNCMENTS
1) Vickery 9year Workout and Pool Party.
THIS WEEKEND (Saturday 22nd)
PLEASE RSVP via evite in your EMAIL ADDRESS YOU HAVE YOUR PIKE ACCOUNT WITH!
MONDAY
6 Sets in 20min
A1) 25 UB Wallball
r90s
A2) 10/side Kickstand RDL w/ barbell
R30s
+
B) 50-40-30-20-10
RKBS (70/53)
Push Up
25min Cap
TUESDAY
A) 3 Rounds
5/each direction Wtd Arm Circles
10 Barbell Pullups
5 Burpees
100m Row
+
B) 10min to Performa
5x5 Weighted Pullup > 30-40 Tough Negaitives > 5x10 Barbell C2b
+
C) 20min Amrap
20 Pullups
10 Demon Press
20 Abmat Situps
WEDNESDAY
A) 3 Rounds
10 90/90 Hip Rotations (R+L=1)
10 Plate Squats
30sec Waiter Plate Hold
10 Top of Push Up into Squat
+
B) 10-10-8-6-4-2-2*
Back Sqaut @3112
*Building Weight
+
C) 10-10-8-6-4-2-2*
PushPress*
*Building Weight not TnG
THURSDAY
A) Every 6:30sec x 5 Sets
500/450m Row
400m Run OR Echo Bike for Cals 30/24
FRIDAY
A) 4x10/side Split Squat from rack with Barbell @2011
R90sec
+
B) 5 Sets
15 Bench Press
R45s
90sec of Row for Max Cals
R2min
SATURDAY
A) We have both 8:30am and 9:30am Classes
Make sure you have checked your emails and RSVPed to our 9 Year Pool Party/ July Social.
9 Year Anniversay Workout: This is the workout we did on the opening Saturday of Vickery Athletics. 9 years later, we will do this tough workout again.
In groups of 4, complete as fast as possible:
300m Weighted carry
300 Wallballs
200m Weighted carry
200 Situps
100m Run (no weight)
100 Burpee to plate
36 min Cap
SUNDAY SPECIALITY CLASS
This Sunday July 23: Double Under Skill Work w/ Bill
Upcoming Sundays
July 30: Movement Therapy w/ Jess
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