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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