3/25/2019 - 3/31/2019

Week of 3/25-3/31


ANNOUNCEMENTS

Our next social event PAINTBALL on Saturday April 13th - register below!

Register: http://vickeryathletics.com/thestore


MONDAY
Emom x 15min
Min 1: Bent Over Y Raise
Min 2: 10-15 Scap Pullups
Min 3: 10/10 Leg Swings (Front to Back)
+
30min Amrap
500m Row
20 t2b
20 Slam Balls
200m Run


TUESDAY
150 Abmat Situps for time
+
5 sets
10 Power Snatch (95/65)
5 Box Jump
50 double unders
Rest 3 min

TECH Snatch: Reduce Weight > Hi Hang Power Snatch > Hi hang DB power Snatch


WEDNESDAY
Back Sqaut
3,2,2,2,1*
*We are not looking to go to failure here..... I repeat WE ARE NOT MAXING
TECH Back Squat: 5x12 @3010, additionally to raised platform if needed
+
3 rounds
2 Round
10 DB Thrusters (50/35)
10 Burpees
R 5min

*2min Cap on Rounds


THURSDAY
5 Rounds for Total Time
7 Muscle Up > Bar MU > C2b/PU/Burpee > JC2b Burpee
3 Jerks from ground (225/155)
7 Box Jump (36/30)
R2min btwn rounds

35min Cap


FRIDAY
Emom x 10min
Ring Rows @ steady number but difficult pull (8-12 reps)
+
20min Amrap
20 Push Ups
400m Weighted Run (w/ slamball)


SATURDAY
9am Strength Saturday
5x6
BBell RDL
R3min
+
5x2 Back Squat
R3:30min

10:15am Saturday Community
Teams of 3;
p1 - Single arm farmer's walk, 100m
p2 - 25 Air squats
p3 - 10 Burpees

Complete as many rounds in 30minutes as possible, rotate only when p1 returns with carry implement and p2/3 finish their movement reps


SUNDAY
OPEN GYM 11-1pm

No Sunday Skills this week. It is the first 2 Sundays of each Month.

Next Sunday Skills is with Jessica on April 7th.

She will be covering the In's and Out's of the Squat and how to be better.