Week of 6/11 -6/17

PROGRAMMING FOR WEEK OF 6/11/2108 - 6/17/2018


Announcements!

Jax's Vickery Pool Party: CLICK HERE FOR FB EVENT

INFO: Time has come for our June social event!
We are so lucky that our member Brian (Jax) and his lovely wife Jules to open their amazing home and pool AGAIN to our gym. 
This event will start at 1pm and go until whenever. We will help Jax and Jules clean their home after it winds down and then head out to maybe the bars.
We will have beer, cider, some liquor, and food there.
Please feel free to invite significant others on this fb group. This is a Vickery Member only event, so no rando friends... Please invite any members I maybe missed bc they are not part of the fb group.


T SHIRT AND TANKTOP PRE ORDER DUE VIA EMAIL BY END OF DAY TUESDAY. Email : zach@vickeryathletics.com


MONDAY
2min/side
Active Pigeon Stretch (press 10 sec off 10sec)
+
8min AMRAP
10 RKS (70/35)
5 Goblet Squat
10 Hip Bridges
+
27min to build to 1 RM Back Sqaut
Sample sets: 12,10,8,5,2,1,1,1,1
Resting at least 2-3 min bwtn 1rm Attempts

Cooldown: 3min/side Couch Stretch


TUESDAY
Teams of 4

Workout Ends at 6000m Row

Amrap until 6k meters are met
30 Box Jumps
30 C2b Pullups > Partner C2b > Partner Pullups
300m Run (in 100m increments)
30 Burpees

Scores = Rounds of Amrap and Time when 6k completed

COOLDOWN
Scap Mash with Lax Ball 2min per side

Front of shoulder mash with barbell collar 2min per sice


WEDNESDAY
For Time w/ a Partner
80 Hang Power Cleans (115/85)
80 Front Squats (115/85)
80 Push Press (115/85)
80 Front Rack Lunges (115/85)

*Everytme the bar hits the ground both partners do 10 burpees

COOLDOWN
4min of Split leg middle stretch
*partner assist if needed


THURSDAY
4 Sets
A1) 12 Db Tricep Skull Crushers @30X1
R60s
A2) 12 Standing Barbell Extensions @30X1
R60s
+
4 Sets
B1) 10 Spiderman Push Ups > Push ups @30x2
R60s
B2) 12 Standing Kb Curls @30X2
R60s
+
C) 50 (each) Strict Knee Raise with partner back support
4sec lowering down


FRIDAY
Couch Stretch 3min per side
+
"Kelly"
5 Rounds for time:
400m Run
30 Box jump
30 Wallballs

30min Cutoff


SATURDAY: POOL PARTY DAY
With a partner for time:
800m Farmer's carry
100 Abmat Situp
100 Burpees
30 Wall walks
800m Run