8/19/2019 - 8/25/2019

Week of 8/19 - 8/25


ANNOUNCEMENTS

SUNDAY MOVEMENT THERAPY

HIP FLEXORS and GLUTES with Jess
11am - 12pm with Jess


MONDAY
A1) Bench Press @3010
16,14,12,10,8,6
R~60-90s
A2) Unbroken Pushups
6,8,10,12,14,16
R90s
+
5 Sets w/ a Partner (Each do 5 sets)
1:45 Row for Max Meters
Trans 15s
*Reset Monitor
*Rest while Partner is going
*Increase intensity per interval


TUESDAY
A) 4x20 Goblet Squat
+
B) 21-15-9
OHS (115/85)
Toes to Ring
*6:30 Time Cap
+
C) For Time
50/40 Calories AB
100 Walking Lunge w 50/35# OH
*15min Time Cap


WEDNESDAY
5 Sets
A1) 5 Pullups
R30s
A2) 10/side Lawn Mower Pulls
R60s
+
4 Sets
B1)8 Incline Lying DB Row
R30s
B2) 10 Incline Lying DB Fly
R60s
+
4 Sets
C1) 8 Banded Chin Ups
R30s
C2) 12 Supinated Bent Over Rows
R60s


THURSDAY
24min Emom
Min 1: 10 Rower Pikes
Min 2: 25/25 Sec L/R Plank
Min 3 3 Challenging Power Cleans
+
2 Rounds*
10 Dip n Drive
10 Elbows high and outside
10 Snatch Grip RDL
10 Muscle Snatch
10 Power Snatch
10 Snatch Drops
10 Full Snatch

*Can only rest between Rounds
*During the complex the weight can rest anywhere but the ground


FRIDAY
3 Rounds
20 Banded GM (through the legs)
10/side Single Leg Hip bridge on Bench
15 PVC PT
+
10min Clock
HS Practice
+
A) Building Sets of RDL from Rack
14,12,10,8,6
+
C) 15min AMRAP
20 Suitcases
20 Awk laying Hyper Extensions


Saturday
9am Strength Saturdays
Strict Press
4x8 Seated Hammer Arnold Press @3010
R90s
+
5x15 Land Mine Squat (switch sides every time)
+
10min
30on/30off
Plank Db Drag

Saturday Community Class
Emom x 32min
Station 1: 12/10 Cal Row (50s Cap)
Station 2: 10 Box Jump Step Down
Station 3: 15 Slam Ball
Station 4: 10 Burpees


SUNDAY MOVEMENT THERAPY

HIP FLEXORS and GLUTES with Jess
11am - 12pm with Jess


8/12/2019 - 8/18/2019

Week of 8/12 - 8/18


ANNOUNCEMENTS

SUNDAY MOVEMENT THERAPY

HAMSTRINGS WITH JESS (everyone should be here)
11am - 12pm with Jess


MONDAY
A) 2x12 Bench Press @3010 tempo
+
B) 2x10 Bench Press @3010 tempo
+
C) 2x8 Incline Bench @3010 tempo
+
D) 5 Rounds w/ a Partner for time
p1:300/250m Row
p2:15 Burpees

*15min Cap
*5 rounds each
*Both partners working at same time and swtich


TUESDAY
3 Rounds for Warmup:
15 Russian KBS
10 goblet squats
5 squat jumps
10 kosack squats
+
A) 7x10 @4111
DB Back Sqauts w/ squat Band
+
B) 200 Wtd Walking Lunges
*Every 3 min do 10 burpees
*Do not start with 10 burpees
*18min Cap


WEDNESDAY
A) 5 Sets
1,2,3,4 Strict C2b Ladder

*Scale to Pullup Ladder
*12min Cap
+
4 sets of 10 reps each Moveent
B1) DB lateral raise
B2) DB rear fly
B3) DB front raise
+
C) 5 RFT
200m DB/KB FC
400m Run


THURSDAY
10min Amrap w/ Partner
Toes 2 Bar
+
21min Amrap w/ Partner
6 Power Cleans (155/105)
15 Box Jump (24/20)


FRIDAY
5 working sets of either option
A) 10 Back Squat
or
A) 10/Side Bulg Split Squat
+
B) 5x8 Barbell RDL Out of Rack
+
C) 4x6/side Drop Lunges w/ Barbell out of Rack


Saturday
9am Strength Saturdays
Strict Press
4x8 Seated Hammer Grip Db Strict Press @3010
R1min
+
5x12/side Land Mine Press
+
100 Anchored Weighted Situps*
*HEAVY and Controlled both up and down

Saturday Community Class
For time:
550m Run
75 Double Unders or Ball Jumps
75 Mtn Climbers
75 Star Jumps
30 Pullups
75 Star Jumps
75 Mtn Climbers
75 Double Unders or Ball Jumps
550m Run


SUNDAY MOVEMENT THERAPY

HAMSTRINGS WITH JESS (everyone should be here)
11am - 12pm with Jess


8/5/2019 - 8/11/2019

Week of 8/5 - 8/11


ANNOUNCEMENTS

SUNDAY SKILLS

11am - 12pm Handstands with Zach

Take time to develop a the basics to a free standing handstand or work on progressing your skills.


MONDAY
A) 4 Sets
45 Sec FLR Hold
R45s
+
B1) 5 Sets
10 Bench Press @3010
Rest 60-75s
B2) Amrap DB Incline Bench Press
Rest 60-75s
+
C) 6 Sets w/ a partner*
2:30min Max Row for Meters
*3 sets each


TUESDAY
For Time Splitting Reps Evenly
26 Snatches (155/105)
+
20 Rounds
10 Pullups > Jumping Pullups
100m run
+
26 Cleans (155/105)

Cap 25min

DB Version
For Time Splitting Reps Evenly
40 Db DL
40 Squats
40 Db Push Press
+
20 Rounds
10 Pullups > Jumping Pullups
100m run
+
40 DB Power Cleans
40 Db Squats



WEDNESDAY
A) 5 Sets
100m Front Rack KB Carry
+
4 Sets
B1) 15 DL
B2) 6-8 Heavy Lawn Mower Pulls
+
C) 5set
1min on 2min off
135/95 Barbell Hold


THURSDAY
10 Sets w/ a Partner*
12 Light Devil Press
25/20 Cal Row or AB

*Each partner does an entire round at one time

*5 rounds each


FRIDAY
A) 4x12 @3010
Decline Hammer Grip Tricep Extension
R60s
+
B) 4x12 @3010
DB Overhead Seated Extension
R60s
+
C) 4x12 @3010
Seated Supinated DB Curl
R60s
+
D) 4x12 @3010
Standing Curl Bar Preacher Curl
R60s
+
With a Partner for Time
80-60-40-20
Abmat Situps


Saturday
9am Strength Saturdays
Strict Press
5 working sets of 5 Reps
R2min
+
5x10 Heavy Barbell Hip Bridge on Bench*
*1 Sec hold at the top
+
4 sets Side Plank (12min Clock)
Right
50sec on
10 Sec Transition
Left
50sec on
10 Sec Transition
Rest 60sec

Saturday Community Class
Dodgeball Tourney
+
5 Rounds for time:
50 Air squats
400m Run


SUNDAY SKILLS
11am - 12pm Handstands with Zach

Take time to develop a the basics to a free standing handstand or work on progressing your skills.


7/22/2019 - 7/28/2019

Week of 7/22 - 7/28


ANNOUNCEMENTS

Pre Order your Summer Tank top by End of Day Thursday July25th

http://vickeryathletics.com/thestore

SUNDAY MOVEMENT THERAPY 11am-12pm w/ Jess
Points of Performance on the Overhead Squat and improving mobility and stability for the lift.


MONDAY
A
) 4x10 Bench Bench Press @3010
+
B) 4x10 Incline Bench Press @3010 (2 reds or Blue/Green/Blue)
+
C) EMOM x 10min
5 Double Pushup Burpees
+
D)14min AMRAP @~85% effort
Row or AB with Partner for Distance
50 Seconds Work
10 Second Transitions/Rest


TUESDAY
4 Sets
A1) Duck Walk Down
A2) Crab Walk Back + 10 Crab Hip Bridge
+
B) 5 x 9 Back Squat
Or
8/8 Bulg Split Squat (go heavy and rest 20-30s bertween legs)
+
4 Sets
C) 10 KB/DB RDL @5111
+
4 Sets (15min)
D1) 25 Reverse Sit Up
D2) 25 Wtd Sit Ups


WEDNESDAY
A) 5x10 Laying Inclined DB/KB Row
+
B) 5 Rounds for Quality
10 Cuban Barbell Press
5-7 Negative Pullups
+
"Helen"
3 RFT
400m Run
21 KBS (70/53)
12 Kipping Pullups > Jumping Pullups
12min Cap


THURSDAY
10min Emom w/ a Partner
3 Junk Yard Dogs Each
+
10 Rounds with a Partner
20 T2b
30 Hang DB Snatch
40 Row or AB

*Split work evenly


FRIDAY
A) 5 Sets
45 Sec Superman Hold
45 Sec Dead Bug Hold
+
B) 3x20 DL
+
C) 3x20 Def DL
+
D) 12min Emom
12 Goblet Squat with Squat Band


SATRUDAY
9am Strength Saturdays
S
trict Press
5 working sets of 5 Reps
R2min
+
3 Drop Sets
Burn out Light Koji press
+
4-5 sets of Max Sorenson Hold Through the drop sets and end of class


Saturday Community Class
6 rounds, alternating partners:
14 Kipping/jumping pullups
12 Burpees
200m Run


SUNDAY MOVEMENT THERAPY 11am-12pm
The Overhead Squat with Jess

Points of Performance on the Overhead Squat and improving mobility and stability for the lift.


7/15/2019 - 7/21/2019

Week of 7/15 - 7/21


ANNOUNCEMENTS

SUNDAY MOVEMENT THERAPY 11am-12pm
Hips and Pelvis with Andrew Oliver
This week we are inviting Vickery Member and Clinic Director at ATI Physical Therapy Andrew Oliver to dive into how to tackle issues in your hips/pelvis.
This is recommended to ALL members. We are lucky to have not one but two Physical therapists at Vickery happy to share their time and knowledge with our members two weekends out of the month.

Tank Top Designs Released this Week

Sample size and shirt blanks will be available to try at front desk.


MONDAY
A) 5x10 Bench Bench Press @3010 in 17min
*Keep trying to build off previous weeks. Be Honest with tempo and working sets.
+
5 Sets in 16min
B1) 12 Hammergrip Incline Db Bench Press @3010 (~2 reds under bench)
Immedaitely into..
B2) 5-10 Wtd Pushups > Push ups > Inc Hands
~R90s
+
AFAP
100/80 cal on AB
6min cap


TUESDAY
A) 5 x 9 Back Squat
or
8/8 Standing Barbell Split Squat
+
8 Rounds total with a partner
12/side Banded Step Ups*
(add db if form permits)
+
4 Sets
30sec KB Wall Sit
Immedaitely into
150/125m Row


WEDNESDAY
4 Sets
A1) 16 Alt DB Hammer Curl
R60s
A2) 16 Alt Reps Gorilla Row
R60s
+
"Chonk Helen"
3 RFQ
400m SA Farmers Carry (HEAVY DB/KB)
21 KBS (70/53)
12 Weighted Pullups (~50/35)
*24min Time Cap


THURSDAY
Accum 2min of quality Knee Raise Hang
+
12 Rounds with a Partner*
6 UB HPC to PJ (135/95)
12 Toes to Bar
15/11 Cal Row

*Alternate rounds (6 each)

*25min Time Cap


FRIDAY
A) Every 2.5 min x 5 sets
4-6 Reps Heavy DL
or
10-12 Moderate TnG DL
+
B) 4x8/side
Staggered Stance Barbell Goodmorning
+
C) 12min Amrap w/ Partner
14 sets Dball Walking Lunge
*alt every 14 steps
*hold ball anyway
+
D) Tabata Jumping Squats


SATRUDAY
9am Strength Saturdays
S
trict Press
5 working sets of 5 Reps
R2min
+
5x10 Seated DB Arnold Press
+
E90s x 15min
Backwards Primal Crawl (one long length)


Saturday Community Class
EMOM x 27min
min 1: 12 Ring Rows
min 2: 11 Burpees
min 3: 15 Abmat Sit ups


SUNDAY MOVEMENT THERAPY 11am-12pm
Hips and Pelvis with Andrew Oliver
This week we are inviting Vickery Member and Clinic Director at ATI Physical Therapy Andrew Oliver to dive into how to tackle issues in your hips/pelvis.
This is recommended to ALL members. We are lucky to have not one but two Physical therapists at Vickery happy to share their time and knowledge with our members two weekends out of the month.


7/8/2019 - 7/14/2019

Week of 7/7 - 7/14


ANNOUNCEMENTS

5 Year Anniversary THIS SATURDAY

5th Anniversary Competition (Sat, July 13th

FACEBOOK EVENT HERE

INFO
North Texas Boxer Rescue will be at Vickery this Saturday with adoptable Boxers. All of the 5year competition money goes to the Rescue. Vickery will pay for any member who adopts one of the Boxers.

Email zach@vickeryathletics.com to register with the names of everyone on your team plus a team name


-Teams of 3 (males or females or mixed teams) -$90 per team

-All of it money goes to North Texas Boxer Rescue (your account will be charged) (9:30am -12:00pm)

-This is not a serious competition. So no judges or really experience necessary.

- Outside gym members welcome (no CF necessary)

- Food and drinks provided to hang around after the comp.

-Vickery Post party TBD (most likely looking at Capital pub in the afternoon)

This Sunday July 14th the Gym is Closed


MONDAY
5 Sets in 17min
A1) Bench press 8 Reps
Immediately into...
A2) Amrap (-1) Dynamic Plate Push Ups
R90S
+
5 Sets in 14min
B1) 10 DB Fly On a Bench @4211
Immedaitely into...
B2) 20 Wallball Kneeling Chest Pass
r60s
+
E2MOM x 18min
Min 1: 18/14cal AB
Min 2: 20/15 cal Row
Min 3 :15 Burpees


TUESDAY
A) 4 x 10 Back Squat @42X2
Or
10/10 BSS @42x2
+
B) 5x10 Hvy Hip bridges w 1 sec at top
+
C) 10min EMOM
20 Sec Knee Raise Hold
+
D) 5x12/Side Deficit Curtsy Squat w Goblet Hold


WEDNESDAY
A) 5x12/side in 12min
Ring Row (slow controlled)
+
B) 1-10
Chin Up
KBS (70/53)
15min Cap
+
C) 4x12 in 10min @ 3010
Std DB Supinated Curl
+
2 Sets Max Effort Hold
50/35lb DB
R1 min btwn attempts
5min Max*


THURSDAY
4 Sets
20s Hanging Right Leg Hold
R20s
20s Hanging Left Leg Hold
20s Rest
+
5x10/side Front to Back Fire Hydrants
+
15 sets in teams of 3
10 Hi Hang Power Snatch (95/65)
25/20 Cal AB

*5 Rounds per team member
*Each person completes entire round before next person can start
or
*A person starts every 2min


FRIDAY
4 sets
A1) 10 KB on Back Good Morning
A2) 10 Hamstring Walk in/out
A3) 10/Side Unweighted Cossack Sqaut
+
B) 5x10 Bbell RDL out of Rack
+
C) 4x8/side HVY Goblet Hold Drop Lunge
+
Amrap 12min w a Partner
20 KB Front Rack Walking Lunge Steps

*switch every 20


SATURDAY

Starting a 8:30am we are having our 5 Year Anniversary Charity Competition

Email zach@vickeryathletics.com to sign up a team of 3.


SUNDAY

GYM IS CLOSED TODAY

NO OPEN GYM OR SUNDAY SKILLS


7/1/2019 - 7/7/2019

Week of 7/1 - 7/7


ANNOUNCEMENTS

BIG ANNOUNCEMENTS THIS MONTH

1: Email about 5th Anniversary Competition (Sat, July 13th) out via email Monday.

Lets have another big turnout for this event and supporting North Texas Boxer Rescue and celebrating the gym being around for half a decade. FACEBOOK EVENT HERE

2: New Program Starting this Week (Write up in emails)

3: Fourth of July Schedule

Wed 3rd: No 7:30pm
Thurs 4th: 9am Class Only (regular program)
Fri 5th: Noon and 5:30pm ONLY
Weekend Normal hours


MONDAY
A) Bench Press @3010
5 Sets of 10 Reps (all heavy)
+
15min to Complete 5 Sets
B1) 10-12 Incline Hammer Grip DB Press @41X2
B2) 10-12 Bodyweight Tricep Extensions
+
C)18min AMRAP
Row or AB with Partner for Distance
50 Seconds Work
10 Second Transitions/Rest


TUESDAY
4 working sets of either option
Option A1) 10 Back Squat
or
Option A2) 10/Side Bulg Split Squat
+
B)12min Amrap
30 Abmat Sit Ups
24 Drop KB/DB Lunges (45# plate/35 #plate)
+
4 Sets
C1) 25 Gobet Squat w/ Squat Band
Immedaitely into...
C2) 60sec of Unbroken Hip Bridges on Bench


WEDNESDAY
No 7:30pm Class tonight. Enjoy the long holiday weekend!

4 Sets
A1) 8 Bent Over Dumbell Rows @4111
A2) 30's Front Raises w/ Plates
+
16min Amrap
8 Strict Pullups
18 Hammer Curls
+
15min Amrap
DB/KB Farmers Carry for Total Distance


THURSDAY
Happy Fourth of July!
Only Class today is 9AM Group Class.
This is not Open to non members without CF experience.
It is normal progamming.

4 Sets
10 Power Cleans
15 Box Jumps
25/20 Cal Row
Rest 2-ish minutes
+
10-1 DB Hang Snatch/per arm (50/35)
1-10 Burpees Over DB

13min Cap


FRIDAY
ONLY CLASSES TODAY ARE 12pm and 5:30pm.
NO MORNING CLASSES!


3 Sets
A)10/side Kb Front Rack/DB Overhead Bulg Split Squat
+
5 Sets
B1) 12 RDL w/ KB or Db @3010
Immedaitely into...
B2) 30 (15/side alt) Jump Lunges
R90s
+
C) 100 DB walking Lunges (~50/35)
10min cap


Saturday
9am Strength Saturdays
Strict Press
5 working sets of 5 Reps
R2min
+
5x10 Heavy Barbell Hip Bridge on Bench*
*1 Sec hold at the top
+
4 sets Side Plank (12min Clock)
Right
50sec on
10 Sec Transition
Left
50sec on
10 Sec Transition
Rest 60sec

Saturday Community Class
5 Rounds for Time
20 Burpees
400m Run
25 KBS > RKBS

26min Cap


Sunday Skills: TOES TO BAR with Meg this weekend 11-12pm

Work on getting your first toes to bar or connecting toes to bar reps or knee to elbow reps.


6/24/2019 - 6/29/2019

Week of 6/24-6/29


ANNOUNCEMENTS

This week an email will go out detailing the events for our 5 year Anniversary Competition and Event.

Link to FB Event! CLICK HERE


Monday
10 Rounds for Time
7 Airsquat
5 Burpees
10min Cap
+
12min AMRAP w a Partner
Row for Calories

R5min

12min Amrap w a Partner
AB for Calories


Tuesday
5 Sets (22min to complete)
A1) 12 Barbell Curls Against Wall @3010
R60s
A2) 20 Push Ups
R90s
+
E2MOMx20min
10 Toes to Bar
30 Double Unders


Wednesday
4 Sets
10/side Single Leg RDL
10/Side Cossack Squats
+
5 Rounds for Quality
15 Challenging Front Squats
15 Strict Pullups


Thursday
15min AMRAP
10/side KB/DB Push Press
5 Muscle Ups > Less Reps > BMU > Burpee Pullups > Burpee Jumping Pullups

R10MIN

15min Amrap
4 Wall Walks > Box Walks
12 Box Jumps (24/20)


Friday
Emom x 20min
Min 1: 20-30s Hanging Knee Raise Hold
Min 2: 10/side DB Tricep Kick Back
+
4 RFT
10/Side Hang Kettlebell Full Cleans
200m Run
30 KbS


Saturday
9am Strength Saturdays
Strict Press (25min to complete)
10,8,8.6,6,4,4
+
5x8 (18min to complete)
Barbell RDL out of low rack @4110
R120s
*Progressing weight from last week*
+
100 Filly Sit Ups

Saturday Community Class
Every 4min x 36min:
Station 1: 500m row
Station 2: 50 Wallballs (Scaled: Airsquat)
Station 3: 20 Burpees

(Rest in time remaining at station then rotate)


Sunday Movement Therapy

Shoulders with Jess

This will be our second go around for shoulder rehab/prehab day with coach Jess.

She will go over some of the same material and include new movements and exercise.


6/17/2019 - 6/23/2019

Week of 6/17-6/23


ANNOUNCEMENTS

Screenshot 2019-06-02 13.24.58.png

Monday
5x10 @3010
Bench Press
R90s
+
For Time
500m/450m Row
35 Burpees
35 Box Jumps Step Down (24/20)
35 Burpees

*10min Cap


Tuesday
High Dead Bug Pole Holds
14 sets (7min)
15sec on
15sec rest
+
25min Amrap
20/15 cal ab
15/side KB Chainsaw Row
50 DU > 25 DU > 250m Row
20 Filly DB Sit ups > Straight Leg Sit ups


Wednesday
20min to Perform
12,10,8,8,6,6,6
Back Rack BSS out of Rack
+
10 Rounds
10 UB DL > 12 KB/DB RDL > Hip Bridges
10 Strict Pull ups > Half Reps > 5 Negatives > 10 Barbell Pullups

*25min Cap


Thursday
5 Sets
A1) 10 Koji Press
R60s
A2) 40-60 Handstand Hold Against Wall
R90s
+
12min Emom
Min 1: 15 Slamballs
Min 2: 20 Renegade Rows (L/R = 2 Reps)


Friday
AFAP
30 Wallballs (20/14)
300m run
10 Hang Snatches (95/65) > 6/6 Db snatch
25 Wallballs
300m run
10 Hang Snatches
20 Wallballs
300m run
10 Hang Snatches
15 Wallballs
300m run
10 Hang Snatches
10 Wallballs
300m run
10 Hang Snatches


Saturday POOL PARTY AFTER CLASSES (See info below)

ADDRESS : 6304 Velasco Ave, Dallas, TX 75214

TIME: 1-6pm

Time has come for our June social event!
We are so lucky that our member Brian (Jax) and his lovely wife Jules to open their amazing home and pool AGAIN to our gym.

This event will start at 1pm and go until 6pm. We will help Jax and Jules clean their home after it winds down and then head out to maybe the bars.

We will have beer, cider, some liquor, and food there.
Please feel free to invite significant others on this fb group. This is a Vickery Member only event, so no rando friends... Please invite any members I maybe missed bc they are not part of the fb group.

What to bring:
-Swimsuit and towel if you plan on swimming. No biggie if not.
-Some liquor and mixers
-Uber (if you are drinking)
-Significant other

What NOT to bring:
-Narcotics
-Friends who are not Vickery members
-Your car and then drunkingly drive home
-Dogs


9am Strength Saturdays
Front Squat @3313 (25min to complete)
10,8,8.6,6,4
R3min
+
5x10 (18min to complete)
Barbell RDL out of low rack @4110
R120s
*Progressing weight from last week*
+
6x 4 Wtd Pullups (15min to complete)

Saturday Community Class
Groups of 3
30min AMRAP
1200m Row
1200m Run
120 Burpees


Sunday Movement Therapy

Foot and Ankle work with Jess

Things that foot and ankle work can help.... (this is most of y'all)

Limited Mobility in Sqaut, Tight calves and ankles, shin splints when jumping or running, pain in bottom of feet, knee caving in at bottom of the squat


6/10/2019 - 6/16/2019

Week of 6/10-6/16


ANNOUNCEMENTS

Screenshot 2019-06-02 13.24.58.png

Monday
AFAP
1000/900 Row
100 Pushups
*14min Cap
+
4 Sets
1min Max Cal AB
IMMEDIATELY into 25 UB Wallballs
R5min

Score= 4 Individual Calorie scores
*If wallballs break drop down in weight and do not complete rest of the set.


Tuesday
5 Sets
A1)12 Supinated Against Wall Bicep Cursl @3010
R60
A2) 12 BW Tricep Extensions
R60s
+
20min Amrap
30 RKBS
30 Mtn Climbers (elbows touch knees)
300m Run


Wednesday
20min to Perform
10,8,8,6,6.6
Back Rack BSS out of Rack
+
10min to Perform
5 Sets of 120s Hip Bridge on bench
R1:1
+
15min to Perform
10 Sets
Max Strict Pullup
Rest as needed
Score= Total Number

strict > chin up > 5 Negatives per set > barbell pullups


Thursday
E2mom x 20min
8/8 Landmine Press
+
3 RFT
15 Push Press (145/105) > Db Push Press
15 Box Jump Step Down (30/24)
15 Burpees
*13min Cap


Friday
5 Sets
15/12 Calorie Ab
10 T2b
10 HPC (135/95)
R 5min


Saturday
9am Strength Saturdays

Back Squat (25min to complete)
8,8.6,6,4,4
R3min
+
5x12
Barbell RDL @4110
R~60s
+
80 Anchored Situp to Stand


Saturday Community Class
10 Rounds for time alternating w Partner
8/8 Db Snatch
100m Run
+
W/ a Partner Splitting Reps
200 Abmat Situps
*While partner is doing Abmat Situps the other is in a side plank on either side


Sunday

NO SUNDAY SKILLS OR MOVEMENT THERAPY!

JUST OPEN GYM 11-1

MOVEMENT NEXT SUNDAY! ANkles and Foot w/ jess