Week of 7/2 - 7/8

PROGRAMMING FOR WEEK OF 7/2/2108 - 7/8/2018


Announcements

Whole Life Challenge

DEADLINE: July 7th - Returning users get discount

The 7 daily habits are nutrition, exercise, sleep, hydration, mobility, well-being, reflection. 

After registration download the app on your phone. It is super user friendly! I will put you on smaller teams as the deadline of July 7th gets near. These will be your accountability/support system day in and day out!

CLICK HERE to Register to our Vickery Team


July 4th Schedule
Tuesday July 3rd: No 7:30pm
Wednesday July 4th: Gym Closed
Thursday July 5th: Normal Schedule Resumes

LOOK FOR NEWSLETTER TOMORROW IN YOUR EMAIL.

NEWS ON OUR 4 YEAR ANNIVERSARY IN HOUSE CHARITY COMPETITION WILL BE THERE.


MONDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min.
+
5 sets per individual
In Groups of 6
6-10 Fast Burpees (20 sec cap)
25sec AB Sprint for Calories
Score = total team calorie count on AB

*no seats on AB
*as soon as team members is done with calories the next person in line starts immedaitely
 

COOLDOWN
Shoulder Mobility x 2min/drill:
Lat Roller on PVC
Trap under Barbell


TUESDAY
NO 730PM Class

Three rounds of:
Wall-ball (20/14)
Sumo KB deadlift high-pull (70/53)
Box Jump Step Down (20/20)
DB Push-press
Row/AB (Calories)

In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
 

COOLDOWN
Tabata Plate Pinches:
:20s hold 1 plate in each hand / :10 rest
x 8 rounds


WEDNESDAY
Closed: Normal Hours Resume Thursday

Happy 4th of July!


THURSDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min.


A) 5x12 Pushups @30X2
+
B) 5x12/12 DB/KB Lawn Mower Pulls @3111
R60s
+
C) Front Foot Elevated Alternating Reverse Lunge
4x20 (10/10)
R2min

COOLDOWN
10min Jog @ pace that will allow you to discuss life events with a friend


FRIDAY
Split jerk Tech

+
25Min Amrap
5/5 TGU
20 KBS
200m Row


SATURDAY

30min AMRAP
Groups of 3:
1500m Row
30 Burpee Over Rower
60 Air Squat
90 Abmat Situps