1/21/2019 - 1/27/2019

Programming week of 1/21 -1/27


Weekly Announcement

MONDAY IN CLASSES: Vickery Lifestyle Challenge Tester Workout

SATURDAY 10am-12pm: Members ONLY (No free class) Team Ruck Workout


Vickery Lifestyle Challenge Tester Workout

MONDAY
10min to Find Max (one of the options)
A) Strict Pullups
or
B)Max Accumulated Active Hang
+
8min Amrap
20/16 Cal Row
20 KBS (53/35)
10 Burpees

R 10min

8min Amrap
20/16 Cal Row
20 KBS (53/35)
10 Burpees

*Pick up where you left off
* Score = TOTAL REPS of BOTH AMRAPS

Cool Down
3min/Side Couch Stretch


TUESDAY
A) 7x10 Backsquat @3010
+
4 Sets
B1) 15 Db Tricep Kick Backs @3010
R15-30s
B2) DB/KB Bent Over Row
R60s
+
5 sets
C1) 45 sec side Plank left
No Rest
C2) 45 sec side Plank left
Rest 60s

Cool Down
2min OH Banded Stretch


WEDNESDAY
5 Rounds
2min Ass Bike for Cal
R1min
2min Shuttle Run (10m/20m=1)
R1min
2min Double Unders or Single Unders for reps
R2min


Cool Down
2min/side Calf Mash


THURSDAY
5x10
Controlled Ground Gnar Raises holding a pole
+
5 Set of Amrap (-2)
Supinated Barbell Rack Row
r90s
+
800m Single Arm DB/KB Farmers*
*400m Right
*400m Left

Cool Down
4x20
Single Leg Calf Raises @3010


FRIDAY
5x10 per side
A1) Opposite arm OH /Opposite Leg Bulg Split Sqaut
A2) Back Leg raised SL Hinge
Rest as needed between sets
No rest btwn Sides
+
5sets
20sec AB Sprint for Calories
2:40sec Rest

Record all sets for Calories


SATURDAY TEAM RUCK WORKOUT
10am-12:30pm
(iā€™d like to say 12 on the dot but lets be real fam)
Members Only (no exceptions)

Two Separate Scores
-Time Finish
-Points Accumlated

Teams of 4 (all male or all female teams)

For Time Score*
(1 runner at a time)
-12 Ruck Wod Runs

For Points Score **
(Performed while runs are being completed)
-Calorie Row
-Max Power Clean Total Pounds (each person finds their Max Powerclean and score is those 4 numbers added together)

Work that HAS to be completed by EACH member
150 Wallballs

POINT SCORING**

Male: 1 cal = 1 point
Female:
1 cal = 1.3 points

Male:
1lb Lifted = 1 point
Female:
1lb Lifted = 1.7 points

TIME SCORING*
Time score is equal to when all Rucks have been completed and all Wallballs have been completed by each team member. If rucks are completed before individual minimum required wallballs, then time does not stop until wallballs completed.


Notes:
It is 100% up to you and your team on who wants to work when. There is not an amount of ppl working rule.
All four can be working.

Example: 1 building on PC, 1 Rowing, 1 rucking, 1 doing wallballs.

Winner is determined using two scores, scored separately. Rank of finishing time and Rank of finishing points.
Example: IF there are 7 teams. A team gets 1st of 7th on time, and 5th of 7th on points. Their total score is 6 points. The lowest score wins.
Tie breaker is fastest time wins.