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9/5/2022 - 9/11/2022

Weekly Announcements


1) Labor Day Monday Reminder

Monday 9/5 : ONLY 8:30am/9:30am Class - All other classes cancelled


2) September Vickery Bar Day Party

- Saturday Sep 17th @ 1pm

- Limited Open Bar Tab

- Location TBD

 

MONDAY

A) 4 Sets Alternating with a Partner

Per Side: 6 Tall Kneeling DB Push Press + 5 T. Kn. to Standing

+

B) E4MOM for 20min (5 Sets)

8 Deadlift w/ Reset Btwn Reps

8 Seated DB Strict Press

+

C) Amrap 13min w/ a Partner

3/3 Hang Db Snatch

5 Burpee Box Jump Overs

 

TUESDAY

A) 5min Single Unders

50 Lying Banded Curl

50/40 Echo Cals

50 Seated OH Tricep Extension

400m Run

50 Weighted L Crunch

400m Run

50 Leg Raises

50 Supinated Barbell Curl

 

WEDNESDAY

A) EMOM x 21min (5 sets)

Min 1: 8/side Kick Stand Squats

Min 2: 3 Negative Pullups

Min 3: 20 Push Ups

+

B) Every 3:30 for 17m30s (5 Sets)

8/side DB Bulgarian Split Squat

3-7 Weighted Pull Up

 

THURSDAY

4 Sets

A1) 20 Unweighted Hip Bridge on Bench

A2) 20 OHS (45/33)

+

B) 3 Sets

15 KBS

50 Double Unders

R2min

+

C) 3 Sets

10 UB Hang Power Cleans (135/95)

12 Burpees

R2min

 

FRIDAY

6 Sets

400m Run

Rest 1:1

*Cap 2min per run

+

3 Rounds For Quality:

10/10 Lawn Mower Pulls

20 Weighted Anchored Situps

20 Barbell Bicep Curls

R2min between rounds

 

SATURDAY

A) EMOM x30min (:50s effort/10sec Trans)

Min1: Calorie Row (above 1100/850 cal per hour)

Min 2: Slam Ball over Shoulder

Min 3: Steady RPM on Ab (60/50 RPM)

Min 4: Ring Rows

Min 5: Rest

+

B) 200 Bodyweight lunges > Ring Assisted (think sets of 30-50)

 

SUNDAY SPECIALTY CLASS


This Sunday Sep 11th: Movement Therapy with Jess - Knee Health


Upcoming Sunday Specialty Class Schedule

Sep 18th: Arms with Zach

Sep 25th: Aerobic Conditioning and Abs with Lara

Oct 2nd: Arms with Stefan

 


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