Weekly Announcements
1) LABOR DAY HOURS MONDAY 9/7
9/10am Classes - Normal Programming - Register on PIKE13 APP
2) PARKING LOT IS BACK OPEN FOR BUSINESS! Go ahead and park in the lot, but still wait to be called inside.
3) For aches and pains, rehab, prehab and movement help reach out to Jess directly at jessn23@gmail.com
3) Make sure to join the Vickery Members Private Fb Group. Search "Vickery Athletics Member" and request to join.
Monday
9/10am Labor Day Classes ONLY. (normal programming)
Normal Hours cancelled.
A) 8min Amrap
10/side TGU sit up
5 Burpee to High Jump
+
B) Bench Press
2x5 Building Up
4x4Working Sets
R~90is
Tempo Bench @31x1
2x6 Building Up
4x6 Working Sets (all heavy as possible w tempo)
R60s
+
C) AFAF
50/40cal AB
500/450m Row
30 Burpees
*6:30cap
TUESDAY
A) Bullet Proof Shoulders as a Class https://www.youtube.com/watch?v=ACAz6HFj1xE
+
B) Emom x 33min
Min 1: 100m Jog
Min 2: Forward/Backward Primal Crawl
Min 3: 30 Double Unders or 45sec of Single Unders
WEDNESDAY
A) Back Squat
1x8 Building
1x5 Building
5x4 Working Sets
R90s-2min
Tempo Back Squat
2x6 Building Up
5x6 Working Sets @31x1 (all heavy as possible w tempo)
R~75s
+
B) 5 Sets at Steady Pacing
14-18 Gorilla Rows
100m Farmers Carry
8 Supinted Barbell Chest to Bar @2112
8 Pronated Barbell Chest to Bar @2112
Rest as needed
THURSDAY
A) Every 1:10sec
Death by Wallballs and Burpees
Min 1: 1 Wallball
Min 2: 2 Burpees
MIn 3: 3 Wallballs
Min 4: 4 Burpees
Min 5: 5 Wallballs
Min 6: 6 Burpees
ETC until you fail to complete the work in the time remaining
FRIDAY
A) 5 Rounds for Quality
10 Jefferson Curls
10 Scap Pullups
20 Frog HB*
*20 sec hold at top of last rep
+
B) 5x12* Weighted Hip Bridge
*10 sec hold top of last rep
R~60s
+
C) 6x8 RDL of rack if needed
R~75s
SATURDAY
A) 10min Amrap
500m Row
10 No Push Up Burpee over Rowers
R4min
B) 10min Amrap
24/20 Cal AB
50 Double Unders or 10 NPB
R4min
C) 10min Amrap
800m Run
25 Toes to Bar
Sunday Open Gym
11am -1pm
You still have to register for Open gym.