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7/5/2021 - 7/1/2021

Weekly Announcements

1) July 4th Schedule

- Monday July 5th- 10am Group Independence Workout. (All other classes cancelled)


2) The Lifestyle Nutrition Plan sign up is live at website below.

-WATCH the video before you sign up.

https://www.vickeryathletics.com/tlp-va-registration


3) Sunday Specialty Class @ 11am

July 11th- Double Under Skill Work w/ Meg

MONDAY

Team 1776 Workout

For Time (in a Team of 3)


Wtd KB Goblet Hold Lunges

Box Jumps

Air Squats

Push-Ups

Burpees

Pull-Ups

Sit-Ups

Row or AB Cals

Double-Unders

Wall Ball

Ball Slams

Dumbbell Push Press


As a team, complete a total of 1776 reps involving all exercises in any order


Two peopl can be working at the same time.


The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.


Score is the time it takes to complete the full workout.

TUESDAY

A) 3 Rnds in 9min

10 Yoga Pushups

10 Tall Plank KB Pull Throughs

20 Primal Hold Shoulder Taps

30sec Crab Bridge Hold w/ Shoulder Shrugs

+

B) 4 Sets

3.3.3 Bench Press

NG . CG . RG

Rest 10sec

Max Pushups in 30 Secs

R90-120s

+

C) For Time

500m Run

50 Abmat Sit Ups

400m Run

40 Abmat Sit Ups

300m Run

30 Abmat Sit Ups

200m Run

20 Abmat Sit Ups

100m Run

10 Abmat Sit Ups

WEDNESDAY

A) Emom x 12min

Min 1: 25sec/Side 1/2 Kneeling Windmill

Min 2: 10-12/side prone shoulder external rotations

Min 3: 7 Burpee to Vertical Jump Target

+

B) Front Squat+Push Press

10-8-6-4-2*

R60-90s

*Building weight each set

+

C) 4 Rounds fro Quality

10/arm Z-Filly Press @2111

10 Lateral Raise @1111

10 Controlled Upright Row to Press

THURSDAY

A) AFAP

800m Run

30 Toes to Bar

30 Burpees

30 KBS (53/35)

30 Cal Row

30 Burpees

30 KBS (53/35)

30 Toes to Bar (24/20)

800m Run


*30min Time Cap

FRIDAY

A) 4 Sets

200m Row (Speding up each round)

10 Wtd Good Mornings

20 Walking Lunges

+

B) 5 Rounds

12 Deadlifts @3111

9 Front Squats @2111

6 Strict Press

4 Front Rack Lunge (4 each leg)

SATURDAY

32min EMOM

Min 1: 15 Wallball

Min 2: 100m Run

Min 3: 20 Abmat Situps

Min 4: 10 Box Jumps

SUNDAY SPECIALITY CLASS @ 11am


July 11th- Double Under Skill Work w/ Meg


Open Gym Members: Gym still open for yall.


Upcoming Sundays

July 18th: Olympic Lifting Technique w/ John

July 25th: Arm Day

August 1 : Movement Therapy w/ Jess


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