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9/12/2022 - 9/18/2022

Updated: Sep 13, 2022

Weekly Announcements

1) September Vickery Bar Day Party

- Saturday Sep 17th @ 1pm

- Limited Open Bar Tab: When its out it is out!

- Location: Black Friar



A) 3 rounds in 15min

300/250m Row > 300/250m > 500m/450m

15 KB RDL> KB DL> Bbell DL

10 Scap Pullups > 5 Strict > 5 Strict

10 Straight Leg Db Strict Press


B) E2MOM x 10sets (20min)

4.4 Deadlifts

*Perform 4 Challenging TnG DL, then rest 10sec, then perform 4 more DL

*Increase weight as needed.



C) 8min AMRAP

40 Barbell Strict Press (115/85)

Amrap Strict Pullup in Time Remaining



A) Bullet Proof Shoulders as a Class


B) Emom x 33min

Min 1: 100m Jog

Min 2: 25sec/side Landmine Bicep Curls

Min 3: 30 Double Unders or 45sec of Single Unders



A) Back Squat in 15min

5 x 4.4 Working Sets (all heavy as possible w control)

. = 20sec break at bar



B) Emom x 20min

Min 1: 8-10 Bench Press

Min 2: 6-7/side Goblet Deficit Reverse Lunges



A) 12 min EMOM

Min 1: 30sec Superman to Prisoner

Min 2: 30sec Push Up to Strict Elbow to Opposite Knee

Min 3: 50sec Bird Dogs


B) 15 min EMOM

MIn 1: 60sec Suitcase Hold w/ Shrugs

Min 2: 50sec FLR

Min 3: 50sec Weighted Pass Throughs


C) 12min EMOM

Min 1: 18/15cal Row

Min 2: 13 No Push Up Burpees



A) 10 Rounds with a Partner

20 T2b > T2R> Knee Raises

30 Demon Pres (50/35)

40/32cal Row or Echo

*Split work evenly



6 Sets

500m/450m Row or ~30/22cal Echo Bike

Alternating w/ Partner

*2:10min Cap per repeat


For Time w/ 20min Cap

50 Abmat Situp

50 Ring Row

40 Abmat Situp

40 Ring Row

30 Abmat Situp

30 Ring Row

20 Abmat Situps

20 Ring Row

10 Ring Row

10 Abmat Situps



This Sep 18th: Arms with Zach

Upcoming Sunday Specialty Class Schedule

Sep 25th: Aerobic Conditioning and Abs with Lara

Oct 2nd: Arms with Stefan


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