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