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8/15/2022 - 8/21/2022

Updated: Aug 17

Weekly Announcements


1) VICKERY SOCIAL: 5 vs 5 Dodgeball Tournament AND Healthy Potluck.


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WHEN?

Saturday August 27th @ 12pm- 3pm-ish


WHERE?

At the gym


DO I HAVE TO PLAY?

Definitely not, just come hang out, bring some food, and have some drinks. Kids and fam welcome (kids can't play dodgeball)


COST?

None, drinks will be provided. Just bring your favorite healthy snack to share and watch some dodgeball.


HOW CAN I REGISTER FOR A TEAM? DEADLINE AUG 22nd

Go to the link below and register for a team BY AUGUST 22nd. Zach will sort everyone into as even teams as possible and let the teams know.

https://www.vickeryathletics.com/vadodgeball

 

MONDAY

A) 10min AMRAP

16 90degree Seesaw Press

8/side TGU Situps

10 Barbell RDL

+

B) In 12min Perform 5x10-12

Banded Barbell RDL @30x1

-Rest about 60s-

+

C) In 15min Perform 5x8-10

Koji Press @1113

+

D) 6min AMRAP

30 DU

20 RKBS (70/53)

10 Mountain Climbers


Here is an amazing video almost everyone in the gym should take 7min to watch and reinforce/learn hinge technique.


 

TUESDAY

For Pace and Quality

400m Run

30/24 Row or Echo or 2min of Single Unders

30 Bent Over Reverse Fly

30 Lateral Raise

30 Situps

***move onto next part at 10:30

30/24 Row or Echo or 2min of Single Unders

30/side Crossbody Curl

30 Bench Dips

30/side Side Plank Taps

***move onto next part at 21:30

30/24 Row or Echo or 2min of Single Unders

30/side Clam Shells

30 Hindu Push Ups

30/side SL Hip Bridges

***move onto last run at 34:00

400m Run


*Have to do row/echo/ski/jump rope at least once

 

WEDNESDAY

A) E2MOM x 12min (6 sets)

10/side SA DB BP

10 Scap Pullups

10 Back Sq w/ band

+

B) In 15min Perform 5x10

Back Squat @20X1

+

C) E3MOM x 15min (5 sets)

15 DB HG BP

15 Kipping Pullups

 

THURSDAY

A) 35min Total Time Cap


8 Rounds

5 T2B

10 Incline Feet Push Up

15 Air Sq

+

1 Round

400m Run

30 Hang Power Clean (115/85)

+

8 Rounds

5 T2B

10 Gorilla Row

15 Air Sq

+

1 Round

400m Run

30 Hang Power Clean (115/85)

 

FRIDAY

A) EMOM x 12sets (12min)

Min 1: 12 LM RDL

Min 2: 12 Tall Kneeling DB Hammer Curl

Min 3: 8/side Knee Over Toe Split Lunge

+

B) EMOM x 30min

Min 1: 10 Alternating Tall Kneeling DB/KB Halos

Min 2: 10 Tall Kneeling LM Goblet Press

Min 3: 50sec Forearm Plank

MIn 4: 8/side SA KB DL

MIn 5: 40sec Dip Support Scap Push Ups

 

SATURDAY

Groups of 3

10 Sets

3min Work

1min Team Rest


20 Cal Row

20 Burpee Box Jump


*two people working at a time

*Score = Total reps

 

SUNDAY SPECIALTY CLASS


This Sunday Aug 21st: Abs and Cardio w/ Brie


Upcoming Sunday Specialty Class Schedule

Aug 28th: Movement Therapy w/ Jess (Neck/Posture/Shoulders)

 


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