Week of 11/12/2018 - 11/17/2018

New Program Starting this Week: 11/12/2018 - 11/17/2018

Announcements

Vickery Athletics November Events this Week
Monday Nov 12th: New Programming Starts. Program write up delivered via email Monday.
Wednesday Nov 14th -6:30pm: Bri Franklin Nutrition Seminar. Click here for Facebook Event

NO CLASSES CANCELLED Wednesday! Bri’s Nutrition Seminar will be held in the office.

The Sunday Barbell Class is cancelled going forward


MONDAY
Bottom of Db Front Squat for 6min
30sec Holding
30sec Rest
+
Back Squat @ 31x1
3x10 Building Sets
3x10 Hard Sets
R60-90sec btwn sets
+
Sumo Deadlift High Pull @ 31x0
3x8 Building Sets
3x8 Hard Sets
R90sec btwn sets


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
Filly Z Press @ 3111
4x12 reps per side
Rest 30s btwn sides
Rest 60s btwen sets
+
With a Partner for Time*
1200m Row (split 600/600m)
60 No Push Up Burpee (split 30/30)
1000m Row (split 500/500m)
50 No Push Up Burpees (split 25/25)
1200m Row (split 600/600m)
60 No Push Up Burpee (split 30/30)

*Females take 50m off everything

26min Time Cap

Cool Down
Pigeon Stretch 3min per side


WEDNESDAY

NO CLASSES CANCELLED!

Bri’s Nutrition Seminar will be held in the office.
Emom x 40min
Min 1: 45sec KB Farmers Standing Hold
Min 2: 30sec Max Db Bench Press (Hammer Grip)
Min 3: 30sec Max Strict Pullups > Negatives > Bbell Pullups
Min 4: Rest

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


THURSDAY
Kettlebell Overhead Cross Body Step Ups
5 Sets
15 right Step ups (holding wt left)
15 left Steps ups (holding wt right)
+
Groups of 6 on a bike
30sec Assualt Bike Sprints for Max Cal
Record 6 scores for calories
Reset Bike between Efforts

Cool Down
Accum 7min of hanging from bar or rings


FRIDAY
4x10/side Split Squat from rack with barbell @2111
R90sec
+
5 Sets as a Group
45 Second of Unbroken Wallball
R45
400m Run (2min cap)
R2min


SATURDAY
13min Amrap
20 Abmat Situps
30 Double Unders > 50 Ball Jumps

Rest and Trans

13min Amrap
10 Toes 2 Bar > Kipping Knee Raise > New? Scale to 30sec Plank Hold
20 Reverse Lunges


SUNDAY BARBELL
This class is discontinued for the foreseeable future.

Week of 11/5/2018 - 11/11/2018

Programming for Week of 11/5/2018 - 11/11/2018

Announcements

Vickery Athletics November Events

Newsletter is in your emails
Saturday Nov 10th10am Community WOD with FREE Velvet Tacos compliments of one of our favorite realtors/members David Gates of
Monday Nov 12th: New Programming Starts. Program write up to come.
Wednesday Nov 14th -6:30pm: Bri Franklin Nutrition Seminar. Click here for Facebook Event

Wednesday Nov 21st-23rd: Thanksgiving Schedule Changes.


MONDAY
8min Amrap
10 Reverse Lunge
8 Burpee to down dog
+
4x10/side Split Squat from rack with barbell @2111
R90sec
+
10,8,8,6,6,4,4
Sumo Deadlift @3011 (3s down)
Rest as needed btwn heavy sets


TUESDAY
As a Class
BulletProof Shoulder
https://www.youtube.com/watch?v=ACAz6HFj1xE
+
5RFT
20 Box Jumps
15 Pullups
20 Burpees

25min Cap


WEDNESDAY
Build to Max Thruster from rack in 25min
+
1000m Row Time Trial


THURSDAY
800 Run Buy in (run together)
+
9 RFT in groups of 3
9 Hang Power Cleans (185/135)
18 HSPU > 9 Wall Walks
21 T2b
30 Cal AB or Row
+
300 DU (split up)

45min Time Cap


FRIDAY
In 14 min Accumulate 7 min Hangin from Bar
+
3RFT
10/10 Dragon Squats
10 Push to Down Dog to hip opener each side
10/10 Cossack Squats
+
30/30 WIndmills w kb/db


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


SUNDAY BARBELL
40 LandMine Rotations
20 High Box JumpOvers
+
3x3 Snatch @85-90%
R 3min
+
10x1 Building Sets
Clean + Hang Power Clean + Split Jerk

\Week of 10/29/2018 - 11/4/2018

Programming for Week of 10/29/2018 - 11/4/2018


MONDAY
4x12 @ 4110
A) 10 KB/DB Single Leg RDL
+
30 Nordic Hamstring Curls
each person
+
50-40-30-20-10
DU or Ball Jumps
Wallball (20/14)

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
3 Sets
Max Kipping Toes to Bar
+
5 Rounds for Individual Time
12 Bodyweight Bench
300m Row Sprint
R~4min

*pick weight that you can complete your first two sets unbroken... that means it might not be bodyweight...

Cool Down
Pigeon Stretch 3min per side


WEDNESDAY
For Time
Run 3 Times around the school
+
Every 90secs for 30min
Build to a Max Clean to Thruster

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


THURSDAY
Emom x 15min
Strict Pullups > 30s of neg > Banded Strict > Barbell
+
4 Sets Not For Time
80sec of HS hold against the wall
12/side Db bentover Row with knee on bench
80sec of passive or active hang from bar

Cool Down
3min/side Scap Mash


FRIDAY
2min/side Banded OH Stretch
+
3min Butterfly Stretch against wall with plates on knees
+
2 RFT with a Partner
40 Db Wtd Box Step Overs
40 Box Jumps
40 Power Snatch


SATURDAY
60s Stations x 6 Rounds:
Med Ball cleans 20/14
(Trans 15s)
Abmat Situps
(Trans 15s)
Burpees
(Trans 15s)
Row for Cal
(rest 1:15)


SUNDAY BARBELL
Warm Up
EMOM x10min
2 High Box Jump over
5 OHS Bbell
+
4 Hvy Sets
2 Hang Snatch
+
20min Clean Work off Blocks
+
5x1 Back Squat
R2-3min

Week of 10/22/2018 - 10/28/2018

Programming for Week of 10/22/2018 - 10/28/2018

Announcements

Halloween Party at the gym THIS Saturday 10/27/2018

Saturday Community Class is a Halloween Themed Pumpkin WOD. Costumes Encouraged!

Private Fb Event: CLICK HERE


MONDAY
3x10 Good Mornings w Barbell
+
10min Emom
3 Unbroken DL
6 HSPU > Scale to 10-13 TOUGH Seated DB Press
+
10min Emom
Min 1: 15/13 Cal Row
Min 2: 15 KBS (53/35)

Cool Down
Seated Middle Straddle Stretch 3min
2min Seal Stretch


TUESDAY
New? 10min Kipping Tech

Have a Kip? 30 Negative Pullups *
*3sec down at least. Can be wtd
+
30min Amrap with a Partner
20 TGU (53/35)
800m of Running (split in 200's)
40 C2b Pullups

One Partner Working. Split Work Evenly.

Cool Down
2min of Banded OH Stretch
4x10 Side Laying DB External Rotation


WEDNESDAY
6 sets from Rack
1 Front Squat +1 Push Press+ 1 Thrusters
R2:30min
+
"Karen"
150 Wall Balls for time (20/14)

11min Cap

Cool Down
2-3min Per Side: Couch or Pigeon Stretch


THURSDAY
2 RFT w/ a Partner
100m Row
10 Burpees
100m Run
200m Row
20 Burpees
200m Run
300m Row
30 Burpees
300m Run
400m Row
40 Burpees
400m Run

35min Cap

Cool Down
3min per Side Calf Mash


FRIDAY
As a Class
BulletProof Shoulder
https://www.youtube.com/watch?v=ACAz6HFj1xE
+
3 RFT
10 MU > Bar MU > Burp C2b/Pu/JPU
10 Power Snatches (155/105)
10 Box Jumps (30/24)


SATURDAY
Community Pumpkin Costume WOD!

Still a 10am group workout! Costumes are encouraged but optionals and be ready to lift and throw pumpkins!

Halloween Party at the Gym TONIGHT at 8:30pm!


SUNDAY BARBELL
Barbell Cancelled THIS SUNDAY ONLY due to plumbing issues.

Week of 10/15/2018 - 10/21/2018

Programming for Week of 10/8/2018 - 10/14/2018

Announcements

Halloween Party at the gym Saturday 10/27/2018

Private Fb Event: CLICK HERE


MONDAY
5 Sets
A1) 8/8 Bulg Split Squats @3112
R60s
A2) 20 Dual KB/DB DeadLifts at even pace (not rushing through reps)
R90s
+
18min AMRAP
5 Wall Walks
10 Barbell curls


Cool Down
3min/ Side Banded Wall Squat Stretch


TUESDAY
15min Amrap
10 Bent Over Barbell Rows
Max Pushups Between Sets
Score = Total Pushups
+
"Helen"
3 RFT
400m Run
21 KBS (53/35)
12 Pullups

Cap 12min Cool Down
3min/side Lax ball in hamstring sitting on box


WEDNESDAY
6 sets from Rack
2 Front Squat +2 Push Press+ 2 Thrusters
R2:30min
+
Every 2min for 20min
10 Burpee Box Jump Overs
-Feet can't touch the top of box
-Scale to bench or other object you can jump overCool Down
100 Anchored Situps (weighted if needed)*
2 seconds on the down motion


THURSDAY
20min Amrap
500m Row
20 Walking Lunge
20 Plate to OH

R10min

20min Amrap
550m Run
10 T2b > KR
100m Farmers Carry (~50/35)'


Cool Down
Bulletproof Shoulders (same as last week)


FRIDAY
Find Max Height Box Jump Over
Emom 10min
3Jumps @~85% of height
+
6x2 Back Squat


SATURDAY
26min AMRAP in Groups of 3:
900m Row
20 Pullups > Jumping Pullups
30 Wallballs > Airsquats

*Partition work evenly among partners


SUNDAY BARBELL
E2mom x 30min
Snatch
*Building Weight
+
E2mom x 30min
Clean and Jerk
*Building Weight
+
Accum 8min in Bench to Bench Plank

Week of 10/8/2018 - 10/14/2018

Programming for Week of 10/8/2018 - 10/14/2018


Announcements

Halloween Party at the gym Saturday 10/27/2018

Private Fb Event: CLICK HERE


MONDAY
4 Sets
A1)10 Good Morning w/ barbell
R60s
A2)10/10 Single Leg RDL*
*One Foot on Bench hold KB/DB
r60s
+
50-40-30-20-10
RKBS (70/53)
Push Up

25min Cap


Cool Down
3min Per side Pigeon Stretch


TUESDAY
5x5 Weighted Pullup > Tough Negaitive
R2min
+
20min Amrap
20 Kipping Pullups
10 Powerclean (135/95)
20 Abmat Situps


Cool Down
3min Per Side Couch Stretch


WEDNESDAY
10-10-8-6-4-2-2*
Back Sqaut @3112
*Building Weight
+
10-10-8-6-4-2-2*
PushPress*
*Building Weight not TnG


Cool Down AS CLASS
BulletProof Shoulder
https://www.youtube.com/watch?v=ACAz6HFj1xE


THURSDAY
5 Rounds
500/450m Rows
90s Rest
400m Run
R2min


Cool Down
Strict Pull Up 10min Emom


FRIDAY
Snatch Tech/Warmup
+
4x10 or Tech work
Snatch Drop from Rack
+
Emom x 24min
Min 1: Power Snatch
Min 2: Snatch


SATURDAY
With a Partner, working 90s on and 90s off x 10 (each):
10 Push Press
100m Shuttle Run
10 Jumping squats
10 T2B or Knee Raises

*Partner picks up where other left off
*10 Rounds of 90s (not 10 rounds of the workout)


SUNDAY BARBELL
Find Max Height Box Jump Over
10x3 Jumps @ 85% of height
+
6 Sets
2 Power Cleans + 2 Jerks
+
6x2 Back Squat at Wednesdays End Weight

Week of 10/1/2018 - 10/7/2018

PROGRAMMING FOR WEEK OF 10/1/2108 - 10/7/2018


ANNOUNCEMENTS

Check email on Monday for Newsletter and FB for Vickery Halloween Party Invite (10/27)


MONDAY
Sumo Deadlift: Teach

5x5 SumoDL
+
EMOM x 24min
min 1: 5 Moderatre Sumo DL
min 2: 30 Double Unders
min 3: 10 Burpee Over Bar


TUESDAY
4 Sets
Max FLR Hold
Immedaitely into Max Strict Pullups
R2min
+
4 Sets
Max DB Cross Hold
Immediately in Max Kipping Pullups
R2min
+
4 Sets
Max Crab Walk Hold (Fingers towards butt)
Immedaitely into max Suticases*
*feet or head can't touch the ground, leaving a hollowbody position counts as a break
R1min


WEDNESDAY

For Individual Times (Running clock)

4min AMRAP or 1 round of...
30 Cal row/ab
30  Thrusters (65/45)

R5min

4 min AMRAP or 2 Rounds
15 Cal row/ab
15 Thrusters (95/65)

R 5min

4min AMRAP or 3 Rounds
10 Cal row/ab
10  Thrusters (115/85)

R5min

4min AMRAP or 1 Round
30 Cal Row/AB
30  Thrusters (135/95)

*thruster weight increases each time
Some Scaling Options
M: 45/75/95/105
F: 15/35/45/55

*If you complete your number of reps in less than 4 min you get extra rest

*If the class is large ((26 ppl or more) we will run out of rowers and AB and the ppl last to class will do burpees instead of row/ab


THURSDAY
10min Amrap
10 Jumping Airsquats
50m Run (end of alleuy)
20m Soldier Walks (little less than halfway back)
30m Run (finish whats left)
+
Emom x 10min
3 Very Tough Box Jumps
+
6x200m Sprints
Rest 2:1
*track own rest with stop watch


FRIDAY
For Time
10 MU > C2b > PU > Burpee to RR
20 Power Snatch (155/105)
30 Burpees
400m Farmers Carry ( ~50/35)
30 Burpees
20 Power Snatch
10 MU


SATURDAY
6min Amrap
10 Star Jumps
20 Mountain Climbers (Each foot counts as one)

R3min

6min Amrap
5 Burpees
16 Jumping Lunges > Reverse Lunge (Each foot counts as one)

Rest and Transition

Row Sprints as a group


SUNDAY BARBELL
7x2
Hang Snatch at @75

5x4 sets
Clean and Jerk @65%

Week of 9/23/2018 - 9/30/2018

PROGRAMMING FOR WEEK OF 9/23/2108 - 9/30/2018


MONDAY
5 Sets
A1) 10 Right Arm Reverse Lunge Press
A2) 3 Right Arm TGU
A3) 10 Left Arm Reverse Lunge Press
A2) 3 Left Arm TGU
+
8min of Alternating Tabata
Pushups
Star Jumps

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
3 Rounds For Time:
20 Ring Dip
550m Run
20 C2B Pullups
400m Weighted Tombstone Plate Carry (90/50)

*time cap at 35min

Cool Down
Pigeon Stretch 3min per side


WEDNESDAY
E2MOM for 20min:
5 Thruster challenging Thrusters from Rack
+

9min Amrap
30 DU
6/6 Single Arm Db Clean and Jerks (50/35)

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


THURSDAY
10 Alternating Rounds with a Partner
550/500m Row


Cool Down
Strict Pullup Emom


FRIDAY
4x15 per side Banded Clamshells
+
4x12 /sidePowell raise @3010: 12/arm
+
20min Amrap
10 Burpees
20 PVC Pipe Jump Overs
30 Suitcases


SATURDAY
12min Amrap w a Partner
24 Cal on Row or Ab
14 Burpees over rower or next to AB

R6-8min

12min Amrap w/ a partner
200m Run (100/100)
20 Wallballs


SUNDAY BARBELL
5x2 Hi Hang Snatch at 55%

6x2 Power Snatch @60%

8x3 Clean and Jerk @65% of max

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)