Weekly Announcements
1) Next Vickery Social: MARK YOUR CALENDERS
Saturday August 27th
Details announced soon.
2) 2nd Week of New Program
Check into last week's blog post for a run down of this program cycle!
MONDAY
A) EMOMx 10min
Min 1: ~30sec Koji Overhead Hold
Min 2: 10 Barbell RDL
10 RKBS
+
B) Every 4min x 5 Sets
10-12 Koji Press
-Rest about 60s-
10-12 Barbell RDL @30x1
-Rest about 60s-
+
C) 4 Sets *
3min AMRAP
6/Side SA DB Thruster
6 Burpee Over DB
R30s btwn sets
*Pick up where you left off
TUESDAY
A) 10min AMRAP
400m Jog
15 Banded Tricep Press Downs
50 Bicycle Crunches
Trans 1min
B) 10min AMRAP
2min Single Unders
10/side Concentration Curls @ 3111
Trans 1min
C) 10min AMRAP
Echo Bike for Cals at 85%*
*Pick a cadence and stay within a 5 cadence range
R1min
D) 10min AMRAP
10/side Russian Box Step Ups
10/side SL Wtd Calf Raise
WEDNESDAY
A) 2 Rounds in 8min
300m Run
10 Scap Chin Ups
10 Lateral Banded Steps per side
10 Banded Goblet Sq @1311
+
B) 40-20-10- 5
Banded Push Up
Chin Up
*17min Cap
+
C) 5x10 in 15min
Banded Back Squat @2311
THURSDAY
***Garage will be open for todays workout
A) 35min Amrap
100m KB FR/Db FC
300m Run
20 Total Landmine Wind Shield Wipers
300/250m Row
FRIDAY
A) Emom x 18min
Min 1: 35sec Tall Kneeling Hammer Curls
Min 2: 35sec Tall kneeling Kb OH Tricep Ext
Min 3: 10-14 Alternating T2b
+
B) 20min Amrap
15 Coffin Press
10/side KB Chainsaw Row
45sec/side Side Plank
SATURDAY
A) 5 Rounds for Time
20 Burpees
400m Run
25 Wall balls
26min Cap
SUNDAY SPECIALTY CLASS
This Sunday Aug 14th: Arms w/ Zach
Upcoming Sunday Specialty Class Schedule
Aug 21st: Abs and Cardio w/ Brie
Aug 28th: Movement Therapy w/ Jess (Neck/Posture/Shoulders)