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