7/8/2019 - 7/14/2019

Week of 7/7 - 7/14


ANNOUNCEMENTS

5 Year Anniversary THIS SATURDAY

5th Anniversary Competition (Sat, July 13th

FACEBOOK EVENT HERE

INFO
North Texas Boxer Rescue will be at Vickery this Saturday with adoptable Boxers. All of the 5year competition money goes to the Rescue. Vickery will pay for any member who adopts one of the Boxers.

Email zach@vickeryathletics.com to register with the names of everyone on your team plus a team name


-Teams of 3 (males or females or mixed teams) -$90 per team

-All of it money goes to North Texas Boxer Rescue (your account will be charged) (9:30am -12:00pm)

-This is not a serious competition. So no judges or really experience necessary.

- Outside gym members welcome (no CF necessary)

- Food and drinks provided to hang around after the comp.

-Vickery Post party TBD (most likely looking at Capital pub in the afternoon)

This Sunday July 14th the Gym is Closed


MONDAY
5 Sets in 17min
A1) Bench press 8 Reps
Immediately into...
A2) Amrap (-1) Dynamic Plate Push Ups
R90S
+
5 Sets in 14min
B1) 10 DB Fly On a Bench @4211
Immedaitely into...
B2) 20 Wallball Kneeling Chest Pass
r60s
+
E2MOM x 18min
Min 1: 18/14cal AB
Min 2: 20/15 cal Row
Min 3 :15 Burpees


TUESDAY
A) 4 x 10 Back Squat @42X2
Or
10/10 BSS @42x2
+
B) 5x10 Hvy Hip bridges w 1 sec at top
+
C) 10min EMOM
20 Sec Knee Raise Hold
+
D) 5x12/Side Deficit Curtsy Squat w Goblet Hold


WEDNESDAY
A) 5x12/side in 12min
Ring Row (slow controlled)
+
B) 1-10
Chin Up
KBS (70/53)
15min Cap
+
C) 4x12 in 10min @ 3010
Std DB Supinated Curl
+
2 Sets Max Effort Hold
50/35lb DB
R1 min btwn attempts
5min Max*


THURSDAY
4 Sets
20s Hanging Right Leg Hold
R20s
20s Hanging Left Leg Hold
20s Rest
+
5x10/side Front to Back Fire Hydrants
+
15 sets in teams of 3
10 Hi Hang Power Snatch (95/65)
25/20 Cal AB

*5 Rounds per team member
*Each person completes entire round before next person can start
or
*A person starts every 2min


FRIDAY
4 sets
A1) 10 KB on Back Good Morning
A2) 10 Hamstring Walk in/out
A3) 10/Side Unweighted Cossack Sqaut
+
B) 5x10 Bbell RDL out of Rack
+
C) 4x8/side HVY Goblet Hold Drop Lunge
+
Amrap 12min w a Partner
20 KB Front Rack Walking Lunge Steps

*switch every 20


SATURDAY

Starting a 8:30am we are having our 5 Year Anniversary Charity Competition

Email zach@vickeryathletics.com to sign up a team of 3.


SUNDAY

GYM IS CLOSED TODAY

NO OPEN GYM OR SUNDAY SKILLS