Week of 7/23 - 7/20

PROGRAMMING FOR WEEK OF 7/23/2108 - 7/29/2018


Screenshot 2018-07-22 14.13.43.png

Announcements for 4 Year Charity Competition

DEADLINE FOR REGISTRATION IS MONDAY JULY 23rd!

Please email zach@vickeryathletics.com with team members and team name. $90.00 Entry Fee. Workouts and standard were released via emails and facebook end of last week

Saturday 10am class will be cancelled this week due to our 4yr charity competition. Want to work out? Sign up for competition! It is at Vickery 9am-12pm this Saturday. We will have North Texas Boxer Rescue there with adoptable boxers and all the money goes straight to the rescue.

Want to Donate and not workout? Just email Zach with donation amount.

Sunday Normal Open Gym resumes 11am-1pm

Barbell is cancelled


MONDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min. Better to shoot for a easier scale than fail on min 6
+
8 Sets Alternating with a Partner
1000m/900m Row or 1.7 Miles AB

*Every 3min both partners do 15 airsquats

40min cap

COOLDOWN
Accumulate 3min in each:
Side Plank L
Side Plank R
FLR
- switch between positions as needed


TUESDAY
Couch Stretch
3min/Side
+
5x8/8 Windmills with DB/KB/Plate
+
3 RFT
20 KBS (70/53)
30 Burpee Box Jump Overs
40 One Arm OH Lunge (same eight as KBS)

Cap 27min

COOLDOWN
2min per side Pigeon Stretch
2min per side Couch Stretch


WEDNESDAY
50 Horizontal Ring Rows for Quality
+
5 sets
10 DB Muscle Clean (50/35)
10 Deficit Push Up (2 Reds/1 Red)

COOLDOWN
3-4 Rounds:
50' Upside Down KB Walk Overhead - L arm
50' Upside Down KB Walk Overhead - L arm
10 Slow Scapula Pushups


THURSDAY
20 min to build to heavy 3RM Thruster from the rack
+
Fran
21-15-9
Thruster (95/65)
Pullup > Tough Jumping Pullups

7min time cap

COOLDOWN
2min/leg Split squat pause w/ knee 2" above ground
*As few breaks as possible


FRIDAY
5min Medball Over Shoulder
R1m
5min Row for Cals
R1m
5min Single Unders
R1m
5min 100m Runs
R1m
5min 30/30 Wall Sit


Saturday class is cancelled!

Come out and enjoy drinks and food on Vickery. Judge your fellow gym members on some fun workouts OR register you and a team of 3. The workouts are for EVERYONE of any skill level. 

Sunday Normal Open Gym resumes. Barbell is cancelled.

Week of 7/16-7/22

PROGRAMMING FOR WEEK OF 7/16/2108 - 7/22/2018


ANNOUNCMENTS

NORTH TEXAS BOXER RESCUE

 Saturday July 28th - Four Year CHARITY COMPETITION

Deadline Monday JULY 23!

FB EVENT: CLICK HERE

 Email Zach@vickeryathletics.com with your full team of 3 by this date! 

For Vickery's 4year Anniversary we are going to support a local boxer rescue! On Saturday July 28th we will come together in the morning for a fun 3 event "competition". These events will be accessible for all skill levels and fitness levels, the more the merrier! The main attraction will hopefully be some lovable boxers who will be there looking for their furever home. We will have some drinks and food after the comp to celebrate Vickery. There will be a donated prize pack for the winner.


MONDAY
Toes to Bar Tech: Connecting reps and turning knee raises to toes to bar
+
5 Sets
10 UB T2b or Kipping Knee Raise > 26 Mountain Clibmers
10 UB Power Cleans
10 UB Push Press at PC weight
R~3min btwn sets as a group

*90 sec cap for each set
*Work and rest as a group

Record Individual Set Times

COOLDOWN
A. DB External rotation @3010 10/arm, heavier than last week if able x 4 sets
B. 40 Scap Pull ups


TUESDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min. Better to shoot for a easier scale than fail on min 6
+
E3mom x 30min*
10 -12 Burpees
15/15 DU sets

*Goal is to keep sets steady

COOLDOWN
3 min per side Calf Mash


WEDNESDAY
Accum 5 min in Ring Support Hold
+
12-8-4
PowerClean (225/155)
550m run after each set
 

COOLDOWN
Max Side Plank R - record time
Max Side Plank L - record time
then...
15 Side Plank Taps R
15 Side Plank Taps L
15 FLR Knee Drives
x 4 sets


THURSDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min. Better to shoot for a easier scale than fail on min 6
+
5 Sets
A1) 10/10 Kb Side Crunches
R30s
A2) 10/10 Side Plank Touches
R60s
+
4 Sets
B1) 10 Decline Db Skull Crushers @3011
R30s
B2) 10/10 DB/Plate Tricep Kick Backs @3011
R60s

COOLDOWN
5-10 Breaths in each position:
Foldover/Standing Pike
Up Dog
Down Dog
Pigeon R
Down Dog
Pigeon L
Child's Pose
- Take your time and relax into each joint/muscle that feels most restricted


FRIDAY
4 Rounds for Quality
20 Dragon Squat w/ light to no weight
Accum 60s Deadbug Hold
+
6x3 Back Squat
R 120 sec
+
6min Tabata Lower Abs
Alternating between Scissor, Hold, Flutter Kicks
 


SATURDAY
13min AMRAP w/ a Partner:
Alternating Rounds...
200m Run
10 Situps
+
13min AMRAP w/ a Partner:
Alternating Rounds...
8 Box Jumps
5 Burpees

Week of 7/9 - 7/15

PROGRAMMING FOR WEEK OF 7/9/2108 - 7/15/2018


ANNOUNCMENTS

NORTH TEXAS BOXER RESCUE

 Saturday July 28th - Four Year CHARITY COMPETITION

Screenshot 2018-07-02 11.32.07.png

For Vickery's 4year Anniversary we are going to support a local boxer rescue! On Saturday July 28th we will come together in the morning for a fun 3 event "competition". These events will be accessible for all skill levels and fitness levels, the more the merrier! The main attraction will hopefully be some lovable boxers who will be there looking for their furever home. We will have some drinks and food after the comp to celebrate Vickery. There will be a donated prize pack for the winner.

Members expect a detailed email of the event and movements this week!

Deadline Monday JULY 23!

 Email Zach@vickeryathletics.com with your full team of 3 by this date! 
 


MONDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min. Better to shoot for a easier scale than fail on min 6

+

21-15-9
Db/Kb Thruster (~50/35)
No Push Up Burpee Over Kb
*6min Cap

Rest ~12min

30-20-10
WallBall (20/14)
Deadlift (135/95)
*6min Cap

COOLDOWN
3min/side Pigeon stretch


TUESDAY
1 Mile Jog
+
15min Amrap @ Steady pace
30sec Row/AB for meters
30sec Rest (stay on rower)
+
15min Amrap
10 UB Push Jerks (95/65)
6 Burpee Over Bar
 

COOLDOWN
5x10/Side
Adductor Raises


WEDNESDAY
For Time
40 Toes to Bar > Knee Raise > kip
40 Hang Power Snatch (115/85)
40 OHS (115/85)
40 Box Jump overs (30/24)
40 Toes to Bar > Knee Raise > kip

*21min Cap

COOLDOWN
3 Sets:
60s Toe Walks
60s Heel Walks


THURSDAY
BackSquat
12,10,8,6,6,6,6*
*All 6's being heavy
Resting ~2min btwn sets
+
100 Kipping Pullups For time
Every min perform 8 Burpees

*Burpees have to be performed every min but pullups do not

COOLDOWN
AB x 10min:
30s @ 80%
30s @ 40%

Or

10min Jog
70% 30s
35% 30s


FRIDAY
A) 5x10 @3211 KB/DB RDL
R60s

B) 4 Sets
Max Ring or Barbell Pushup
Rest ~2min btwn efforts

C) 5x12 Latera DB/Plate Raise @3011
R60s

D) 100 Anchored Situps

COOLDOWN
Move through each position, 5 breaths or more as needed in each:
Down Dog
Superman Lunge R
Pigeon R
Down Dog
Superman Lunge L
Pigeon L
Shoulder Support Bridge
Pike Stretch


SATURDAY
EMOM 35min

Min1: 10/8 cal row
Min2: 8-10 Burpees
Min3: 100m Run
Min 4: 12 BW Box Step Ups
Min 5: 30s FLR hold
 

Week of 7/2 - 7/8

PROGRAMMING FOR WEEK OF 7/2/2108 - 7/8/2018


Announcements

Whole Life Challenge

DEADLINE: July 7th - Returning users get discount

The 7 daily habits are nutrition, exercise, sleep, hydration, mobility, well-being, reflection. 

After registration download the app on your phone. It is super user friendly! I will put you on smaller teams as the deadline of July 7th gets near. These will be your accountability/support system day in and day out!

CLICK HERE to Register to our Vickery Team


July 4th Schedule
Tuesday July 3rd: No 7:30pm
Wednesday July 4th: Gym Closed
Thursday July 5th: Normal Schedule Resumes

LOOK FOR NEWSLETTER TOMORROW IN YOUR EMAIL.

NEWS ON OUR 4 YEAR ANNIVERSARY IN HOUSE CHARITY COMPETITION WILL BE THERE.


MONDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min.
+
5 sets per individual
In Groups of 6
6-10 Fast Burpees (20 sec cap)
25sec AB Sprint for Calories
Score = total team calorie count on AB

*no seats on AB
*as soon as team members is done with calories the next person in line starts immedaitely
 

COOLDOWN
Shoulder Mobility x 2min/drill:
Lat Roller on PVC
Trap under Barbell


TUESDAY
NO 730PM Class

Three rounds of:
Wall-ball (20/14)
Sumo KB deadlift high-pull (70/53)
Box Jump Step Down (20/20)
DB Push-press
Row/AB (Calories)

In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
 

COOLDOWN
Tabata Plate Pinches:
:20s hold 1 plate in each hand / :10 rest
x 8 rounds


WEDNESDAY
Closed: Normal Hours Resume Thursday

Happy 4th of July!


THURSDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min.


A) 5x12 Pushups @30X2
+
B) 5x12/12 DB/KB Lawn Mower Pulls @3111
R60s
+
C) Front Foot Elevated Alternating Reverse Lunge
4x20 (10/10)
R2min

COOLDOWN
10min Jog @ pace that will allow you to discuss life events with a friend


FRIDAY
Split jerk Tech

+
25Min Amrap
5/5 TGU
20 KBS
200m Row


SATURDAY

30min AMRAP
Groups of 3:
1500m Row
30 Burpee Over Rower
60 Air Squat
90 Abmat Situps

Week of 6/25 - 7/1

PROGRAMMING FOR WEEK OF 6/25/2108 - 7/1/2018


Whole Life Challenge

DEADLINE: July 7th - Returning users get discount

If the challenge is new to you...Its simple, all it is daily logging 7 daily habits and adhering to a food list depending on the level you pick. Text me or another coach to help you pick a level!

The 7 daily habits are nutrition, exercise, sleep, hydration, mobility, well-being, reflection. 

After registration download the app on your phone. It is super user friendly! I will put you on smaller teams as the deadline of July 7th gets near. These will be your accountability/support system day in and day out!

CLICK HERE to Register to our Vickery Team


T-Shirt Announcement: T shirts and tanks will be in mid week and laid out with your name on it. Your accounts will be charged this week as well. 


MONDAY
10min Double Under or Triple Under Tech
+
5 Sets
500/450m Row*
Rest ~2min
400m Run** (Scale to 300m if needed)
Rest ~2min

*2min Cap
**2min Cap

Record 5 row times

Cool Down
3 Sets:
45s FLR
45s Side Plank L
45s Side Plank R
45s Superman


TUESDAY
Mobility
Calf Mash on KB
+
3 RFT
30 T2b > Knee Raises > Kips
30 Alt DB Snatch (50/35)
30 Push Ups
30 Kipping Pullups > Hard Jumping Pullups

25min time cap
 

Cool Down
15 Deficit Calf Raises
x 3-4 sets


WEDNESDAY
1 Warm up set + 4 Working Sets
A1) BackSquat
12 reps @30X1
R60sec
A2) Seated DB Curl @3011
R60s
*tempo is more important that weight
+
B) 4x12 Push Press
R60-90s

Cool Down
5min AMRAP:
50 Anchored Wtd Situps


THURSDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min. Better to shoot for a easier scale than fail on min 6
+
100 Turkish Get ups (50 each side)

Cool Down
5min Mobility Drill of Choice


FRIDAY
Emom x33min
Min 1: 12/10 Calorie Row
Min 2: 40 sec KB Front Rack Hold
Min 3: 12-10 Burpees


SATURDAY
Buy in
Partner "Karen"
150 Wallballs
+
150 Mountain Climbers
150 Reverse Wtd Lunge
150 Star Jumps
+
Cash Out
Partner "Karen"
150 Wallballs

Split everything evenly

Week of 6/18 -6/24

PROGRAMMING FOR WEEK OF 6/18/2108 - 6/24/2018


Announcements: New Program Cycle Starts This Week!

Program write up will be in your emails today. Give it a read over to review this next cycle's program and our goals. 


KinetikChain's Dr Bruce is visiting NEXT MONDAY, June 25th to treat our members. Sign up on sheet next to iPad!

Many of our members already visit Kinetikchain for minor aches, tweaks, and movement issues.  They are a group of chiropractors we have worked with for 7 years now. They perform, ART, Dry Needling, Cupping, Graston, and much more. My favorite part about the team at Kinetik is that they no only treat symptoms,  but will take time to address the movement issue that is causing you pain.

Treatment will be $50 paid in cash or card to Dr. Spencer Bruce next Monday. This is a great deal and he will be at OUR GYM, so all you have to is sign up.We will have spots open all afternoon.


MONDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min. Better to shoot for a easier scale than fail on min 6.
+
Every 5min for 30min
5 Thrusters (135/95)
10 Deadlifts (135/95)
10 Burpee over Bar

Score = 5 completion times"

Cool Down
Accum 5min in FLR


TUESDAY
5 Sets
A1) 12 Incline Db Press (2 red plate stacked) @30X1
R60
A2) 12 Seated Banded Row (3302
R60
+
5 Sets
400m Run
Rest 1:1

Record Total time

Cool Down
15 Deficit Calf Raises
x 3-4 sets


WEDNESDAY
Handstand Practice:
The Kick Up and Hold
Free Standing Hold
+
2 RFT or 20min AMRAP:
50 Wallball
40 Abmat situp
30 KBS (53/35)
20 Toes to bar
10 Burpees

Cool Down
550m Single Arm Farmer Carry


THURSDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Find a constant number that you can perform
all 10min and perform that number
+
5 RFT
6 Push Jerks (205/135)
50 Double Unders > Ball Junps

Cool Down
Pigeon Stretch 3 min per side


FRIDAY
At very hard effort:
5 Heavy front squats
150m Sprint (end of alley)
(Rest 3min)
x 5-6 sets

Cool Down
NONE


SATURDAY
Teams of 3;
p1 - Single arm farmer's walk, 100m
p2 - 25 Air squats
p3 - 10 Burpees

Complete as many rounds in 30minutes as possible, rotate only when p1 returns with carry implement and p2/3 finish their movement reps

Week of 6/11 -6/17

PROGRAMMING FOR WEEK OF 6/11/2108 - 6/17/2018


Announcements!

Jax's Vickery Pool Party: CLICK HERE FOR FB EVENT

INFO: 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 whenever. 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.


T SHIRT AND TANKTOP PRE ORDER DUE VIA EMAIL BY END OF DAY TUESDAY. Email : zach@vickeryathletics.com


MONDAY
2min/side
Active Pigeon Stretch (press 10 sec off 10sec)
+
8min AMRAP
10 RKS (70/35)
5 Goblet Squat
10 Hip Bridges
+
27min to build to 1 RM Back Sqaut
Sample sets: 12,10,8,5,2,1,1,1,1
Resting at least 2-3 min bwtn 1rm Attempts

Cooldown: 3min/side Couch Stretch


TUESDAY
Teams of 4

Workout Ends at 6000m Row

Amrap until 6k meters are met
30 Box Jumps
30 C2b Pullups > Partner C2b > Partner Pullups
300m Run (in 100m increments)
30 Burpees

Scores = Rounds of Amrap and Time when 6k completed

COOLDOWN
Scap Mash with Lax Ball 2min per side

Front of shoulder mash with barbell collar 2min per sice


WEDNESDAY
For Time w/ a Partner
80 Hang Power Cleans (115/85)
80 Front Squats (115/85)
80 Push Press (115/85)
80 Front Rack Lunges (115/85)

*Everytme the bar hits the ground both partners do 10 burpees

COOLDOWN
4min of Split leg middle stretch
*partner assist if needed


THURSDAY
4 Sets
A1) 12 Db Tricep Skull Crushers @30X1
R60s
A2) 12 Standing Barbell Extensions @30X1
R60s
+
4 Sets
B1) 10 Spiderman Push Ups > Push ups @30x2
R60s
B2) 12 Standing Kb Curls @30X2
R60s
+
C) 50 (each) Strict Knee Raise with partner back support
4sec lowering down


FRIDAY
Couch Stretch 3min per side
+
"Kelly"
5 Rounds for time:
400m Run
30 Box jump
30 Wallballs

30min Cutoff


SATURDAY: POOL PARTY DAY
With a partner for time:
800m Farmer's carry
100 Abmat Situp
100 Burpees
30 Wall walks
800m Run

Week of 6/4 - 6/10

PROGRAMMING FOR WEEK OF 6/4/2108 - 6/10/2018


Newsletter and Tanktop/T Shirt Pre Order instructions will be going out this week via email and facebook so keep an eye out for them. 

Join our Private Facebook Group "Vickery Athletics Members" to make sure you are getting FB Vickery Social invites like our Annual Pool Party on June 16th. 

Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate Hydrate


MONDAY
Within in 30min complete...
Strict Press building to 1RM*
10,8,6,3,1,1,1,1

*10 Dual KB Front Rack Banded Squats @32x2
btwn each strict press rep (53/35)
(70 squats total)
+
500m row (2min cap)
R1:1 or 2min if capped (strapped into rower)
500m row (2min cap)

record each individual row times

Cooldown

Banded Hip Hinges https://www.instagram.com/p/BTsTXGZBRtj/?taken-by=moveu_official

Banded Hinge Pulldowns https://www.instagram.com/p/BTvBWyEhBGD/?taken-by=moveu_official


TUESDAY
Every 90s x 30min
Build to heavy Hang Power Snatch
+
"Annie"
50-40-30-20-10
Double Unders >Mountain Climbers (R/L = 2 reps)
Abmat Situps
 

COOLDOWN
3 Sets:
DB External Rotation @ 5010: 8-10/arm
5/arm DB windmills


WEDNESDAY
W/ a Partner for time
1000m Row (1.6mi AB)
1100m Run (550/550)
100 KBS (53/35)
100 Box Jumps (24/20)
100 Pullups > Partner Pullups
100 DB Push Press (50/35)
1100m Run (550/550)
1000m Row (1.6mi AB)

40min time cap

COOLDOWN
3min/side
Pigeon Stretch


THURSDAY
25min to build to 1RM Bench Press
10,8,6,3,2,1,1,1,1
+
20min Emom
7 T2b > Kipping Knee Raise > Kips
5 Burpess

COOLDOWN
10min @ conversational pace:
300m Jog
30s Handstand hold


FRIDAY

Partner Active Hamstring Stretch
2 min per side
+
4 Sets
A1) 10/10 Single Leg Hip Bridge
A2) 20 Dead Bugs
+
In 30 min Build to 2RM Deadlift


SATURDAY
For Total Reps
5 min Reverse Lunge steps
4 min 550m Run (Rest in time remaining)
3 min Mountain Climbers
2 min Star Jumps
1 min No Push Up Burpees

+

Teams of 4
400 Cal Row or 300 Cal AB

Week of 5/29 - 6/3

PROGRAMMING FOR WEEK OF 5/29/2108 - 6/3/2018


Barbell Starts this Sunday: You can still sign up or ask questions by emailing zach@vickeryathletics.com


Attention Newer Members

JOIN THE VICKERY MEMBERS FB PAGE: CLICK HERE


TUESDAY
3min per Side Couch Stretch
+
2min Partner Pec Stretch
+
4 Sets
1min Max Effort DB Snatch*
*Alternating btwn hands every 5 reps
R90s
1min Max Effort V-up > SuitCases > Abmat Situps
R90s
+
5x12 @3112
DB Reverse Fly on Incline Bench

COOLDOWN
3 Sets:
DB External Rotation @ 5010: 8-10/arm
5/arm DB windmills


WEDNESDAY
Ring Muscle Up Tech
-Kippin Transition
+
24min Amrap
A1) 3-6 DB Arnold Press @31x2
R10-30s
A2) 6/6 KB Row @3212
R10-30s

COOLDOWN
50 Banded Hip Bridge on Floor
5 Sec Hold at Top


THURSDAY
30min Amrap w a Partner
500m Row
40 DB Box Overs (50/35) (24/20)
30 KBS (53/35)

COOLDOWN
3min perside PVC Front Rack Stretch


FRIDAY
4 Sets
A1) 5/side Wtd (kb/db) Bulg Split Squats
No Rest between sides
R30s
A2) 10/side Single Leg Hip Bridge
R60s
+
Building to 3 Heavy Sets of 2
8,5,4,3,2,2,2
R60-120s


SATURDAY
5 Rounds for time:
10 Deadlift 185/125
8 Burpees
400m Run
Rest 2min btwn rounds

Score = Total time


COOLDOWN AS A GROUP: Pigeon stretch

Week of 5/20 - 5/26

PROGRAMMING FOR WEEK OF 5/20/2108 - 5/26/2018

Vickery Memorial Day Murph: 10am Monday May 28

Memorial Weekend Schedule
Friday: Normal Class
Saturday: 10am Community Class
Sunday: Closed (No Open Gym)
Monday: No Classes: 10am Memorial Day Murph


MONDAY
Banded Backsquat @32x2
5,4,3,3,3
+
CGBP
7,5,3,3,3
+
14min
1 Mile Run
Amrap Push Up

CoolDown
Accumulate 1:30 in as few sets as possible and in any order of:
Side Plank L
Side Plank R
Hollow Rocks or Hollow Hold


TUESDAY
5 Heavy Sets (Touch n Go)
Power Snatch >2 Hang Power Snatch > Full Snatch
+
15 min to establish Max Height Box Jump*
*be careful

CoolDown
Bulletproof Shoulders, 15-20 reps of each movement:
Side plank reverse fly's
Y's
Scapula pushups
T's
W's
Cuff Isolation
Link
https://www.youtube.com/watch?v=ACAz6HFj1xE


WEDNESDAY
Front Squat 3x3
*14min
+
Press 3x3
*14min
+
10min
30sec Max Strict Pullups
30sec Max RKBS (70/53)

CoolDown
Box Pistols @3221: 6-8/leg x 4 sets
- Hang leg off the side of box
- Toes forward, ankle lifted
- Descend as far as possible WITHOUT letting knee or ankle drop
- Sit hips back just like a squat


THURSDAY
"Triple Two"
2 Mile Run
200 DU
2000m Row

35min Cap

Scale for DU is 200 Mountain Climbers

Cooldown Flow:
- Superman lunge L
- Down Dog
- Superman Lunge R
- Down Dog
- Pigeon L
- Down Dog
- Pigeon R
- Pike stretch
- Straddle L
- Straddle R
- Straddle Center


FRIDAY
A) 5x10/side Cossack Squat
B) 5x10/side Single Leg Hip Bridge
+
Build to 3 Rep Max Back Squat in 25min*
Between EVERY backsquat set perform 10 DB/KB Bent Over Rows
 

Memorial Weekend Schedule
Friday: Normal Class
Saturday: 10am Community Class
Sunday: Closed (No Open Gym)
Monday: No Classes: 10am Memorial Day Murph


SATURDAY
AMRAP in 20 minutes:
Teams of 3
30 Box Jumps
30 Wall Ball Shots
30 Ab mat situps
Every 5 minutes Teams do 7 Burpees together Starting at 0