7/7/2025 - 7/13/2025

ANNOUNCMENTS

1) Go Be Great Charity Workout

Saturday July 12th @ 900am (ignore class cap)

• 9:00am - Go Be Great Charity Workout

  • A charity near and dear to Vickery founded and ran by our very own Jules and Brian Jackson in honor of Jules son, Brock. (More info here) https://wearegobegreat.com/

  • Go Be Great merchandise will be available to purchase at workout!

2) 11 Year Anniversary Pool Party

ALSO THIS Saturday July 12th @ 1:00pm

• Details in email RSVP: PLEASE RSVP VIA EMAIL.

  • Quick info

    • We will provide food and alcohol. Just brink your swim suit, towel, and a good time.

    • Kids welcome, but please keep your creatures under control

    • Both of these dates have been on the blog for like 5 weeks.

MONDAY

A) EMOM x 8min

Min 1: 10 Back Squat

Min 2: 100m Row Sprint

+

B) 5 Sets in 16min

6-8 Back Squat

Super Set w/ 12 SL Hip Bridge

+

C) 20min AMRAP w/ a Partner

20/16 Cal Echo

30/24 Cal Row

40 Box Jump

TUESDAY

A) 6min AMRAP

10 Db Push Press

10 KB Sumo High Pulls

+

B) 3 Rounds in 6min

Max Effort Chin Up Hold

Bulding Barbell Strict Press

+

C) EMOM x 16min

Min 0-2: 8-10 Barbell Strict Press

Min 2-4: Minimum 5 Strict Pullup

+

D) 3 Rounds for Time

20 Toes To Bar > T2R > 30 Kipping KRR > 20 SC

20 HR Push Ups

40 DU

*15min Cap

WEDNESDAY

A) 18min to Buld to a Challenging 2 UB Complexes

1 Complex = 1 Power Clean + 1 Hang Clean

+

B) E4MOM x 4 Sets (for individual speed)

10 HPC

250/225mn Row

THURSDAY

A) EMOM x 8min

Min 1: 10/leg Kick Stand RDL

Min 2: 8 PVC PT + 8 Shoulder Taps to Ground

+

Glute/Ham Option

B) 7 Sets in 21min

8 Bbell Hip Thrust

Alt Sets: 10 Nordic Curls and 12-15 Hamstring Machine Curls

OR

Incline Bench Option

B) 7 Sets in 21min

5 Incline Bench Press

Right into...

15 Seated DB Tricep Ext

+

C) 18min EMOM

Min 1: 16/13 Cal Echo (52sec cap)

Min 2: 20sec Tall Plank

FRIDAY

A) EMOM x 12min

Min 1: 40sec of BW Tricep Ext (any variation)

Min 2: 40sec Plate Cross Hold

+

B) E2MOM x 6 sets

6-8 Heavy Barbell Curl

Max Effort Db Hammer Curl (max 40sec)

+

C) Emom x 10min

20sec Flutter Kick

10sec Rest

20sec Plank Hold

10sec Rest

+

D) 5min AMRAP

Hanging L-Sit for Total Time

SATURDAY

GoBeGreat Charity Workout @ 9am

AND

Vickery 11th Anniversary Pool Party at 1pm

Pool Party Details in Email via RSVP Invitation.

""The Catcher"" in Honor of Brock

9 Rounds w/ a Partner

28 Wall Balls

13 Burpees

120m Med Ball Run

The meaning of the Workout. Brock was a catcher and loved baseball.

9 Innings in a baseball game

Brock would of been 28 years old this year.

13 was his jersey number

120m around baseball bases

SUNDAY SPECIALTY CLASS

This Sunday July 13th: Arms w/ Stefan

Upcoming Sunday Specialty Class Schedule

July 20th: Handstand and Abs w/ Zach

July 27th: Arms and Abs w/ Stefan

Aug 3rd: Gluts with Brooke