1/14/2018 - 1/20/2019

Programming week of 1/14 -1/20


Weekly Announcement

Vickery Lifestyle Challenge Registration DEADLINE THIS FRIDAY

Starts Jan 19th!

Learn sustainable healthy habits for the year, get one on one attention, accelerate your progress in the gym.

CLICK HERE TO LEARN MORE AND REGISTER


MONDAY
10min Amrap
10 Bbell Strict Press (65/45)
15 Calorie Row

R5min

10min Amrap
20 (10/10) Single Arm Db Strict Press and Farmers Hold
10/8 Calorie AB

R5min

10min Amrap
2 Wall Walks
200m Run

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
5 Rounds w/ a Partner
300m Dual Front Rack KB Carry (53/35) or 2min Fireman Partner Hold
50 Push Ups
30 C2b Pullups > Pullups > Partner C2b


Cool Down

Pigeon Stretch 3min per side


WEDNESDAY
5 sets (weights to Ab and back)
Death Marches
Rest 90ish seconds
+
5 RFT
10 Front Squats (135/95)
10 Burpees over Bar

Cap 7min

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


THURSDAY
5 Sets
2min Row for Meters
2min Rest
400m Run (2min cap)
2min Rest

Rest and work as a group

Record Meters Rowed and Run Times
+
4 Sets
20 Single Leg Body Weight Calf Raises per side @3010

Cool Down
3min/side Scap Mash


FRIDAY
5 Sets
A1) 25 Trcep Extensions
No Rest
A2) 25 Barbell Curls
+
5 sets
C1) 45 sec side Plank left
No Rest
C2) 45 sec side Plank left
Rest 60s
+
10 Stretches of the Gym
Backwards bear crawl with Overhead Drag (50/35)


SATURDAY
Buy in
Partner "Karen"
150 Wallballs
+
150 Mountain Climbers
150 Reverse Wtd Lunge
850m Run (together)
+
Cash Out
Partner "Karen"
150 Wallballs