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