Week of 9/17/2018 - 9/22/2018

PROGRAMMING FOR WEEK OF 9/17/2108 - 9/23/2018

MONDAY
4x10 Barbell Good Mornings
+
"Double DT"w/ a Partner
10 Rounds alternating rounds

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerks (155/105)

20min Cutoff


TUESDAY
Skill development: Chest to bar pullups and hip to bar
+
32min AMRAP:
Max unbroken kipping pullups > Max Kips
Rest 1min
550m Run
Rest 1min
Max CTB pullups > Max Active Bar Hang
50 Reverse Lunge
Rest 1min

*Score equal pullups/c2b numbers each round

Cool Down
How to take care of your hand discussion with the coach.


WEDNESDAY
A. Back squat @2212
10-8-6-4-2*
R90s
*Building weight each set
+
3 RFT
10 Thrusters (115/85)
200m Row or 12/10 Cal AB
*5:30cap

R10min

3 Rounds
15 Box Jump Overs (24/20)
12 Front Rack Lunges @ weight above
*5:30cap


Cool Down
4min of alternating between Down Dog and Up Dog taking at least 5-10 big breaths in each position before switching


THURSDAY
AFAP
800m Run
30 Toes to Bar
30 Burpees
30 KBS (53/35)
30 Cal Row
30 Burpees
30 KBS (53/35)
30 Toes to Bar (24/20)
800m Run

*30min Time CapCool Down
3min/side Couch Stretch
50 Hip Bridges on ground


FRIDAY
5 Sets
3min AMRAP @ tough pace:
12 Power unbroken snatch (115/75)
100m Run
Amrap Burpee time remaining
rest 3min btwn rounds

+
3 Sets:
DB external rotation @3010: 12/arm
Powell raise @3010: 12/arm


Cool Down
EMOM x !0min
20-30sec Active Hang


SATURDAY
Teams of 4
30 min to AMRAP Reps + Cals

30 min Amrap
60 Box Jumps
60 Mountain Climbers (Each knee touch is one rep)
60 Airsquats
+
Team Member Row or AB

*2 people working at a time
*one rowing
*one working on Amrap
*can switch whenever


SUNDAY BARBELL

In 30min Establish Max Snatch

In 30min Establish Max Clean and Jerk

If you plan on coming to barbell ever these numbers will be inmportant for futurew programming

Week of 9/10/2018 - 9/16/2018

PROGRAMMING FOR WEEK OF 9/10/2108 - 9/16/2018


MONDAY
4x12 Barbell RDL @3111
R90s Between
+
4RFT
25 Supinated Bar Row
100 KB Front Rack Right
100 KB Front Rack Left
25 KBS w/ Carry Weight

Cool Down
2min Scap Mash Per side with lax ball


TUESDAY
30min AMRAP
5 Muscle Ups
10 Power Cleans
R1min
300m Run
R1min

Muscle Up > BMU > Burpee C2b > Burpee Pullup > Burpee Jumping C2b
 

Cool Down
2min/ side Calf Mash on KB


WEDNESDAY
E2MOM for 20min:
7/7 Bulgarian Split Squat Thrusters*
*Control weight down and reset every time
*Opposite hand has weight (right foot on ground, left arm has weight)
+
1000m Row Time Trial

Cool Down
4 sets
12 Side Bridge Hip Taps


THURSDAY
10min Amrap w/ Partner
Box Circles in Push Position
2 Clockwise (1 and 1 rep)
2 Counter Clockwise (1 and 1 rep)
+
4x10 Single Leg Calf Raise
R60s
+
12 Alley Run with Timer
R1:1
*Record total time

28min cap

Cool Down
50 Scap Pullups
OR
Pullup EMOM


FRIDAY
5 Sets
A1) 10/side Powell Raise
R60
A2) 17 Burpee to Vertical Target AFAP (record time)
R~90s
+
3 Sets
45sec FLR Hold
45sec Mountain Climbers
45sec Rest


SATURDAY
Groups of 5:
Waterfall Style

For Time:
1000m Row or 1.6mi AB (4:30min cap)
100 Air Squats (3:00min cap)
850m Run
30 Burpees

*20min timecap individually from where you start

*Have to wait for teammate to get done to move onto next movement


SUNDAY BARBELL
4x4 Snatch Pull
+
5 Sets
3 Snatch Grip Behing Neck Push Press + 2 OHS
+
10 Snatch at Weight Above
+
5x3 Power Clean (fast singles)

Week of 9/3/2018 - 9/9/2018

PROGRAMMING FOR WEEK OF 9/3/2108 - 9/9/2018


Announcements

Newsletter out this week. 

Labor Day Mega Class: 9:30am (All other classes cancelled)


MONDAY ONLY 930AM Class
4x12 @ 4110
A) KB/DB Single Leg RDL (12 per side)
R60sec btwn sets
+
30 Nordic Hamstring Curls
each person
+

50-40-30-20-10
DU or Ball Jumps
Reverse Lunge (53/35) *

*Goblet Hold (each leg counts as one)
 

Cool Down
3min per side pretzel Stretch


TUESDAY
3 Sets
A) Max Kipping Toes to Ring
Rest no less than 90sec and no more than 3min
+
B) 4 Sets for Quality
Max Effort Body Weight Bench (BW/.75)*
550m Run
Rest 4min btwn sets

*pick weight that you can complete atleast 20 reps or more your first set... that means it might not be bodyweight....

Cool Down
Scap Rollout with lax ball 3min per side


 

WEDNESDAY
6 sets from Rack
2 Front Squat +2 Push Press+ 2 Thrusters
R2:30min
+
Exery 2min for 20min
8 DB Snatch (50/35) into frontsquat (4L/4R)
8-12 Burpees

Cool Down
Banded Hamsting Contraction/Relax
2min perside
 


THURSDAY
2RFT
200m Run
100m Bicep Plate Carry (45/25)
300m Run
100m Bicep Plate Carry (45/25)
400m Run
100m Bicep Plate Carry (45/25)
550m Run
100m Bicep Plate Carry (45/25)
35min cap

Cool Down
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


FRIDAY
Front Rack Stretch
2min per side*
Every 10 Sec do an airsquat in stretch.
+
Every 90sec x 30 min:
Build to Challenging Power Clean + 2 Hang Power Clean*

*starfishing = no rep


SATURDAY
Groups of 3*
*1 person has to be in top of a plank or FLR the entire time.
3RFT
1200m Row / 1.4mi AB
80 Abmat Situps
80 Burpees

Week of 8/27/2018 - 9/1/2018

PROGRAMMING FOR WEEK OF 8/27/2108 - 9/1/2018


ANNOUNCEMENTS

Program Write up in Emails. 

LABOR DAY HOURS - All regular classes cancelled

ONE MEGA CLASS @ 9:30am (Normal Programming)


MONDAY
4x12 @ 4110
A) KB/DB RDL
R60sec btwn sets
*Tempo and hinge are most important
+
B) 1-8-1 Ladder
Russian KBS (70/53)
+
10min of 30on/30off
Burpee
Score= Total Reps

Cool Down
4x10 Jefferson Curls
https://www.youtube.com/watch?v=NFXqqvZGAHY

These should be done by 95% of members with 10lbs or less. Specially if you experience back pain.

You should pull yourself upright by the tightening of your midline. NOT your low back.


TUESDAY
Kipping Tech and Practice
+
AMRAP in 35min:
10 Unbroken C2B Pullups
Immediately sprint to Carroll and back
(Rest 3min)

Scale: > 10 Chin Over Bar Pullup > 10 Banded Strict CTB Pullup > 12 Jumping C2B

Cool Down
Pigeon Stretch 3min per side


WEDNESDAY
E2MOM for 20min:
5 Thruster challenging Thrusters from Rack
+
3RFT:
10 Push Jerks (115/75)
12 Burpee Over Bar
*4min Cap

R8min

3RFT:
10 Push Jerks (115/75)
12 Burpee Over Bar
*4min Cap
 

Cool Down
Accumulate 10min Total in a Mixture of Front and Side Planks


THURSDAY
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

Cool Down
Strict Pullup Emom


FRIDAY
Power Snatch Tech and Practice
+
EMOM x 10min:
Moderate Weight Power Snatch
+
AMRAP in 14min:
20 KB Snatch (53/35)
50 DU
 


SATURDAY
2 RFT or 20min AMRAP:
50 Wallball
40 Abmat situp
30 KBS
20 Toes to bar > Situps
10 Burpee pullups > Burpee Jumping Pullup from ground > Burpees

Week of 8/20/2018 - 8/26/2018

PROGRAMMING FOR WEEK OF 8/20/2108 - 8/26/2018


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.
+

30min Amrap
Teams of 3
150 WB (20/14)
100 PC (135/95)
50 C2b

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
21-15-9-15-21
Db Def Pushups > Pushups > Barbell Push ups
Calorie Row
+
21-15-9-15-21
Ring Row
Suitcases

15min Cap for each

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


WEDNESDAY
4 Sets
10/10 Db External Rotation
10 Weak Cat Strong Cat
+
5 RFT w/ a partner
50 Kettlebell Taters (53/35)
50 Knees to Elbows
90 Double Unders

Time Cap 30 min

Scale double unders to 45 Burpees

COOLDOWN
3min/side
Pigeon Stretch


THURSDAY

For total time
200m Run
200m Farmers Carry (db/kb)
r2min
400m Run
400m Farmers Carry (db/kb)
Rest 3min
550m Run
550m Farmers Carry (db/kb)
Rest 4min
800m Run
800m Farmers Carry (db/kb)


FRIDAY
5 sets
A1. Strict HSPU or HSPU negatives 5-7 reps
A2. 45s Superman Hold
+
6 Rounds
5 Tough UB Deadlift
30 Sec Max Burpee Over Bar
R1min
 


SATURDAY
Teams of 2:
AMRAP in 30 minutes, one partner working while the other is resting
15 Push ups
20 Reverse Lunge (NOT JUMPING)
30 abmat situps
200m Run

Week of 8/13/2018 - 8/20/2018

PROGRAMMING FOR WEEK OF 8/13/2108 - 8/19/2018


Announcements

TWO signup sheets out by iPad. 

1) For rock climbing. We need a headcount for rock climbing. So if you plan on coming 

2)He is back! Get treated by Dr Spencer Bruce from Kinetik chain next Monday 8/20/2018. $50.00 and he will help assess and treat any aches and pain. Sign up on sheet by ipads!

It will be $50.00 per time slot and will be paid via card or cash to him day of. 


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
+
5 RFT
20 Deadlift (155/105)
20 Burpee over bar
5 Push Jerks (same weight as DL)

20min Time Cap

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

10min Amrap
300m run
8 barbell Thrusters (95/65)
10 toes-to-bar > Knee Raises

R10min

10min Amrap
300m run
8 barbell Thrusters (95/65)
10 toes-to-bar > Knee Raises

R10min

1mile group cooldown Jog

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


WEDNESDAY
"Vickery Total"

1RM Snatch (1lb = 1pnt)
+
Max Handstand hold (1 sec = 1 pnt)
+
4min Row for max cals (1 cal = 1 point)

Example scoring

Snatch 100 lbs
HS hold 1:34
Row 40 cals
Score would be 100 + 94 + 40 = 234 point total
 


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
+
4x12 per side single leg deficit calf raises
+
4sets
1min Max DU
100m Sprint
R3min
+
50 Stirct Knees to elbow

COOLDOWN
3min perside PVC Front Rack Stretch


FRIDAY
A. Back squat @ 30X2
6x8 rest as needed

3sets
B1. Russian box step-ups 6-8/leg, show control at the top and control descentr
Rest 60s
B2. 50m Tough loaded front carry
R60s
 


SATURDAY
No Saturday 10am Class!
Come ROCK CLIMBING with the Vickery crew instead. Sign up on sheet at front of gym.

11am - 2pm

Summit Rock Climbing: Dallas Location

$13 per person

Week of8/6/2018 - 8/12/2018

PROGRAMMING FOR WEEK OF 8/6/2108 - 8/12/2018


ANNOUNCEMENTS

Vickery Athletics Upcoming August Events

 Saturday August 18th: Vickery Goes Climbing
-Sign up sheet in front of iPad.
See newsletter for more info.
-Saturday 10am Class on August 18th is cancelled. 

August 26th: New Program Cycle Starts 


MONDAY
Not for Time

100 Bench Press (75% BW males/ 60% BW Female)
*Every 10 bench press perform 8 kipping pullups
+
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
*13min Time Cap
*The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.


Scale 1:
5-10-15-20-25-20-15-10-5

Scale 2: With a partner 30sec on 30 sec off for 13min. Row for Calories or AB

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
Back Squat
6x10 @ 3011
R60-90sec in btwn
+
5min Amrap
10 No Push Up Burpees
10 Kbs (53/35)

4min Rest

5min Amrap
10 No Push Up Burpees
10 Db Snatch (50/35)

4min Rest

5min Amrap
10 No Push Up Burpees
40 Mountain Climbers
 

CoolDown
Bulletproof Shoulders, 15-20 reps of each movement:
Side plank reverse fly's
Y's
Scapula pushups
T's
W's
Cuff Isolation

Video above, save link
https://www.youtube.com/watch?v=ACAz6HFj1xE


WEDNESDAY
200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
550m run at easy pace
100m sprint
800m run at easy pace
100m sprint
550m run at easy pace
100m sprint
800m run at easy pace
100m sprint
550m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint

30min Cap

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
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
+
"Amanda .45" (light)
13-11-9-7-5 Reps for Time
Muscle-Ups
Snatches (115/85 lb)
*Time cap 17 minutes

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
Accum 5min Sitting on heels
Toes curled under or Toes Flat
*alt or pick your more challenging position
+
in Groups of 4 AFAP
400 Calories on Row

*30sec intervals

Cap 15min


SATURDAY
EMOM x 30min

1: 12/10 Cal Row/AB/Ski
2: 10 Box Jump Step Down
3: 8 DB/KB Srict Press

Week of 7/30/2018 - 8/5/2018

PROGRAMMING FOR WEEK OF 7/30/2108 - 8/5/2018


Thank you to everyone who came out to celebrate our four year anniversary and help the North Texas Boxer Rescue. It meant alot to the gym. 

Expect an August newsletter this week


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
+
ForTime

200 Double Unders
100 Burpees
800m Run

*Scale Double Unders to single count mountain climbers
*20min Time Cap

Cooldown

Roll out front of shoulder with barbell.


TUESDAY
Clean Tech: Hi-Hang, Hang, Set up
+
5 RFT
10 Strict HSPU
10 Hang Cleans (185/135)

*18min cap
+
Tabata Abmat Situps

Cooldown Flow (2-3x through):
- Down dog with slow shrugs and shoulder taps
- Forearm support down dog
- Seated shoulder bridge
- Rolling Scorpions


WEDNESDAY
5 Sets
500/450m Row*
Rest ~2min
400m Run** (Scale to 300m if needed)
Rest ~2min

*2min Cap
Record 5 row rimes

Cooldown

A. DB External Rotation @3010: 10/arm x 3 sets
B. 3 Rounds, in a Hollow Hold:
10 Y's
10 T's
10 W's


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
+

A) 5x12 Supinated Seat DB Curls @3011
R60s
+
B)5x12/12 Side Plank Hip Taps
R30s btwn sides and sets
+
C) 5x12 Bent Over Barbell Row (supinated grip) @3011
R60sec

Cooldown
3 Rounds:
15 Single Leg Calf Raise L
15 Single Leg Calf Raise R
+
2min/side Pretzel Stretch


FRIDAY
2min per side Pigeon Stretch
+
5x20 Hip Bridges on ground
+
Every 5minutes for 25min (5 sets)
15 UB Challenging Deadlifts
25 UB Wall Ball
+
2min per side Couch Stretch
 


SATURDAY
20min Amrap
Groups of 3
60 Box/bench Jump Overs
90 Air Squats
600m Single Arm Farmers (100m Lft/Rt)
 

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