ANNOUNCMENTS
1) Saturday 9am MEGA Class for our
We will have one class this Saturday in honor of Vickery's 10yr. We will repeat our first ever group class at Vickery.
Please still use Pike 13 and enroll in class. Ignore class cap.
2) 10 Year Anniversary Pool Party - July 20th
RSVP Evite in emails
Please rsvp via Paperless Post Evite if you plan on coming
MONDAY
A) 3 Rounds in 13min
500/450m Row
10 90/90 Hip Rotations
10 Building Back Sqaut
10 Glute Bridge On Bench
+
B) 5 WORKING Sets in 22min
3 Back Squat
Super Set w/ 20 Push Ups
+
C) For Time
1000m Row
TUESDAY
A) 15min EMOM
Min 1: 30sec Db Seesaw Press
Min 2: 30-50sec Hang
Min 3: 10 Seal Rows
+
B) E3MOM x 24min (8 Sets)
30 WB Push Press
15 Box JumpStep Down
5 Pullups
WEDNESDAY
A) 16min to Buld to a Challenging Complex
1 Complex = 1 Snatch + 2 Hi Hang Power Snatch
+
B) 5 Sets in 25min
15 OHS
30 DU
16/13 Cal Echo or 20/16 Cal Row
THURSDAY
A)In 18min find a 2 Rep Bench Press Max
+
B) 5 Sets
15 Incline Bench Press
R45s
90sec of Row for Max Cals
R2min
FRIDAY
A) 10min AMRAP Alternating with a Partner
Partner 1: 25 Bicycle Crunches
Partner 2: Superman Hold
(Rest together when needed)
+
B) 2 RFT with a Partner
40 Db Wtd Box Step Overs (24/20)
40 KB Sumo High Pulls (70/53)
40 Hang Power Cleans (135.95)
SATURDAY
We will just have 1 MEGA Class this Saturday at 9am
Make sure you have checked your emails and RSVPed to our 10 Year Pool Party on Paperless Post Evite.
10 Year Anniversay Workout: This is the workout we did on the opening Saturday of Vickery Athletics July 19th, 2014.
A decade 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: 7/21 - NO CLASS - Post 10 Year Anniversary Party Rest Day
Upcoming Sundays
7/28 - Arms with Stefan
8/4 - Olympic Lifting w/ Zach
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