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7/24/2023 - 7/30/2023

ANNOUNCMENTS


1) Thank you to all who came out to celebrate Vickery's 9 Year Anniversary Last Weekend.

Special thanks to members Eddie and Adam for hosting at their place. Make sure to thank them for hosting 60 hooligans for our pool party.

 

MONDAY

A) 3 Rounds

10 Bbell RDL

10 Yoga Push Ups

100 Single Unders

+

B) 14min Emom

Min 1: 8 Alt SA DB Devils Press

Min 2: 8/side SA OH DB Reverse Lunge

+

C) 12min Emom

Min 1: 15/13 Cal Row

Min 2: 40sec Primal ShootThroughs

 

TUESDAY

A) 8min AMRAP

10 Scap Pullups

10 Top of Push Up to Down Dog

5/5 Offfset Pushups

+

B) Don't know how to kip?

10min Kipping Tech


Have a Kip/Kipping Pullups?

30 Negative Pullups *

*3sec down atleast

*Can be wtd

+

C) 30min Amrap with a Partner

10/side TGU Sit Up

20 Bench Press

20/side DB Tripod Row

 

WEDNESDAY

A) 17min to build to a set of Heavy 2 Thrusters

+

B)150 Wall Balls for time (20/14)

*11min Cap

 

THURSDAY

A) 2 RFT w/ a Partner

100m Run

10 Burpees

10 Db Curls

200m Run

20 Burpees

20 Db Curls

300m Run

30 Burpees

30 Db Curls

400m Run

40 Burpees

40 Db Curls


*Split Work with Partner BUT RUNS

*35min Cap

 

FRIDAY

A) Partner 1: 3min Straddle Stretch on wall

Partner 2: 90sec Pigeon Stretch per side

Switch

+

B)2 RFT with a Partner

40 Db Wtd Box Step Overs (24/20) (50/35)

40 Box Jumps (24/20)

40 Power Snatch

 

SATURDAY

60s Stations x 8 Rounds:

Bicycle Crunch

(Trans 15s)

Abmat Situps

(Trans 15s)

Echo Cals

(Trans 15s)

Row for Cal

(rest 1:15)

 

SUNDAY SPECIALITY CLASS


This Sunday July 30: Movement Therapy w/ Jess


Upcoming Sundays

August Sundays TBA


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