Week of 7/23 - 7/20

PROGRAMMING FOR WEEK OF 7/23/2108 - 7/29/2018


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Announcements for 4 Year Charity Competition

DEADLINE FOR REGISTRATION IS MONDAY JULY 23rd!

Please email zach@vickeryathletics.com with team members and team name. $90.00 Entry Fee. Workouts and standard were released via emails and facebook end of last week

Saturday 10am class will be cancelled this week due to our 4yr charity competition. Want to work out? Sign up for competition! It is at Vickery 9am-12pm this Saturday. We will have North Texas Boxer Rescue there with adoptable boxers and all the money goes straight to the rescue.

Want to Donate and not workout? Just email Zach with donation amount.

Sunday Normal Open Gym resumes 11am-1pm

Barbell is cancelled


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. Better to shoot for a easier scale than fail on min 6
+
8 Sets Alternating with a Partner
1000m/900m Row or 1.7 Miles AB

*Every 3min both partners do 15 airsquats

40min cap

COOLDOWN
Accumulate 3min in each:
Side Plank L
Side Plank R
FLR
- switch between positions as needed


TUESDAY
Couch Stretch
3min/Side
+
5x8/8 Windmills with DB/KB/Plate
+
3 RFT
20 KBS (70/53)
30 Burpee Box Jump Overs
40 One Arm OH Lunge (same eight as KBS)

Cap 27min

COOLDOWN
2min per side Pigeon Stretch
2min per side Couch Stretch


WEDNESDAY
50 Horizontal Ring Rows for Quality
+
5 sets
10 DB Muscle Clean (50/35)
10 Deficit Push Up (2 Reds/1 Red)

COOLDOWN
3-4 Rounds:
50' Upside Down KB Walk Overhead - L arm
50' Upside Down KB Walk Overhead - L arm
10 Slow Scapula Pushups


THURSDAY
20 min to build to heavy 3RM Thruster from the rack
+
Fran
21-15-9
Thruster (95/65)
Pullup > Tough Jumping Pullups

7min time cap

COOLDOWN
2min/leg Split squat pause w/ knee 2" above ground
*As few breaks as possible


FRIDAY
5min Medball Over Shoulder
R1m
5min Row for Cals
R1m
5min Single Unders
R1m
5min 100m Runs
R1m
5min 30/30 Wall Sit


Saturday class is cancelled!

Come out and enjoy drinks and food on Vickery. Judge your fellow gym members on some fun workouts OR register you and a team of 3. The workouts are for EVERYONE of any skill level. 

Sunday Normal Open Gym resumes. Barbell is cancelled.