7/17/2023 - 7/23/2023

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