Week of 11/19/2018 - 11/25/2018

Programming week of 11/19 - 11/25

Announcements

Vickery Athletics Thanksgiving Schedule

Wednesday November 21st: LAST CLASS AT 5:30pm. NO 6:30pm or 7:30pm classes.
 
Thursday November 22nd: CLOSED. Happpy Thanksgiving. Enjoy the day with your family and friends. We are extra thankful for all of our community today. No classes or Open Gym.

Friday November 23rd: Classes cancelled. OPEN GYM 10:00am - 12:00pm. Regular Programming this day so give yourself an hour to complete the workout


MONDAY
5 RFT
10 Chin Ups
7 Hang Power Snatch (185/135)
Accum 60sec HS Hold

20min Cap
+
Reverse Db Fly on inclined Bench
4x12 @3102
R60s

Cool Down
3min per side pretzel Stretch


TUESDAY
Supinated Deadlift @4012
12,10,10,8,8,8
+
16min Amrap
16 KB Goblet Hold Reverse Lunge (53/35)
30 Russian Twists w Kb/db
20 Push ups
Cool Down
Scap Rollout with lax ball 3min per side


WEDNESDAY - LAST CLASS 5:30pm
Back Squat @ 31x1
3x10 Building Sets
3x10 Hard Sets
R60-90sec btwn sets
+
"TailPipe"
In teams of 2, complete 6 rounds for time of:
250 m Row
Kettlebell Hold (53/35)

Partner A rows 250m while Partner B holds two kettlebells in the front rack position.
Kettlebells must stay above the chest. If the kettlebells drop below the chest, both partners must do 5 burpees.
Cool Down

Banded Hamsting Contraction/Relax
2min perside


THURSDAY
CLOSED FOR THANKSGIVING


FRIDAY - OPEN GYM 10-12
5 Sets
4 Strict Press @33x3 + 6 Push Press @33x3
R2min between sets
+
"Flight Simulator Gone Horribly Wrong"
Double Unders*
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
5 Burpess btwn sets

*Scale to 10-20-30-20-10 Calorie Row/AB
15 Burpess btwn sets


SATURDAY
6 rounds w/ a partner
14 Kipping/jumping pullups
20Wallballs
200m Run