Week of 7/9 - 7/15

PROGRAMMING FOR WEEK OF 7/9/2108 - 7/15/2018


ANNOUNCMENTS

NORTH TEXAS BOXER RESCUE

 Saturday July 28th - Four Year CHARITY COMPETITION

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For Vickery's 4year Anniversary we are going to support a local boxer rescue! On Saturday July 28th we will come together in the morning for a fun 3 event "competition". These events will be accessible for all skill levels and fitness levels, the more the merrier! The main attraction will hopefully be some lovable boxers who will be there looking for their furever home. We will have some drinks and food after the comp to celebrate Vickery. There will be a donated prize pack for the winner.

Members expect a detailed email of the event and movements this week!

Deadline Monday JULY 23!

 Email Zach@vickeryathletics.com with your full team of 3 by this date! 
 


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

+

21-15-9
Db/Kb Thruster (~50/35)
No Push Up Burpee Over Kb
*6min Cap

Rest ~12min

30-20-10
WallBall (20/14)
Deadlift (135/95)
*6min Cap

COOLDOWN
3min/side Pigeon stretch


TUESDAY
1 Mile Jog
+
15min Amrap @ Steady pace
30sec Row/AB for meters
30sec Rest (stay on rower)
+
15min Amrap
10 UB Push Jerks (95/65)
6 Burpee Over Bar
 

COOLDOWN
5x10/Side
Adductor Raises


WEDNESDAY
For Time
40 Toes to Bar > Knee Raise > kip
40 Hang Power Snatch (115/85)
40 OHS (115/85)
40 Box Jump overs (30/24)
40 Toes to Bar > Knee Raise > kip

*21min Cap

COOLDOWN
3 Sets:
60s Toe Walks
60s Heel Walks


THURSDAY
BackSquat
12,10,8,6,6,6,6*
*All 6's being heavy
Resting ~2min btwn sets
+
100 Kipping Pullups For time
Every min perform 8 Burpees

*Burpees have to be performed every min but pullups do not

COOLDOWN
AB x 10min:
30s @ 80%
30s @ 40%

Or

10min Jog
70% 30s
35% 30s


FRIDAY
A) 5x10 @3211 KB/DB RDL
R60s

B) 4 Sets
Max Ring or Barbell Pushup
Rest ~2min btwn efforts

C) 5x12 Latera DB/Plate Raise @3011
R60s

D) 100 Anchored Situps

COOLDOWN
Move through each position, 5 breaths or more as needed in each:
Down Dog
Superman Lunge R
Pigeon R
Down Dog
Superman Lunge L
Pigeon L
Shoulder Support Bridge
Pike Stretch


SATURDAY
EMOM 35min

Min1: 10/8 cal row
Min2: 8-10 Burpees
Min3: 100m Run
Min 4: 12 BW Box Step Ups
Min 5: 30s FLR hold