5/27/2019 - 6/2/2019

Week of 5/27-6/2


ANNOUNCEMENTS

Memorial Day Weekend Schedule: May 25th - 27th
Monday 27th: Normal classes cancelled. Memorial Murph 9am.

Any one is welcome to our Murph workout. We will have tons of scales and options!

Monday Memorial Day Murph: 9am-10:30am*
*Post Murph we plan on heading to Truckyard to relax and enjoy the Holiday. 

THIS SUNDAY!

Sunday Skills 11am - 12pm: The Deadlift with Wes

June Newsletter
-Jax’s Pool Party and 5 year Competition and Boxer Charity Info


Monday Memorial Day Murph: 9am-10:30am*
*Post Murph we plan on heading to Truckyard to relax and enjoy the Holiday. 


Tuesday
5 Rounds
A1) 12 DB upright row
A2) 12 Std DB reverse fly
A3) 10 DownDog to UpDog to Hip Taps
+
5 Rounds
8 hang power snatches (95/65)
8 box jump overs (touch top)
Row 200m
Rest 2 minutes


Wednesday
4 Sets
A1) DB alternating curl-10 reps per arm
A2) Plate gun walk-50m (45/25)
+
4 Sets
B1) 10 Barbell curl + 10 barbell reverse curl
B2) 12 Hammer Grip Db skull crusher @3010
+
4 Sets
C1) 10 per arm Single arm DB concentration curl
C2) 10 Single arm DB tricep kickback
+
Extra Work
100 Filly Sit Ups


Thursday
Emom x 12min
5 Deadlifts Building Weight
OR
5 Weighted HipBridge w/ 3 sec hold

+
AFAP
50 Db Power Clean
40 Burpees
30 KBS (53/95)
20 T2b
1:00min Plank
20 T2b
30 KBS
40 Burpee
50 Db Push Jerk
23min Time Cap


Friday
Emom x 20min
Min 1: 20-30s Hanging Knee Raise Hold
Min 2: 7-10 T2b
+
Team of 3
15 Sets
7 UB Hang Full Snatch > Hang Power
15/12 Cal Row


Saturday
9am Strength Saturdays
Weighted Pullup > Strict Pullup > Tough partner pullups
8,5,4,3,3,3
+
Back Squat
8,5,4,3,3,3

Saturday Community Class
E2MOM x 40min
Station 1: 18 Box Jumps
Station 2: 18/13 Cal Ab/Row/Ski
Station 3: 1min Plank
Station 4: 20 Ring Rows


Sunday Skills 11am - 12pm

The Deadlift with Wes

Deadlifts hurt your back? Always tight after them? Feel weak pulling off the ground? This Sunday is for you to take time with a coach to analyze and breakdown your pull off the ground in the deadlift.


5/13/2019 - 5/19/2019

Week of 5/13-5/19


ANNOUNCEMENTS

Sunday Movement Therapy with Jess

Focus on rehab/prehab of low back and hips.

I am not going to give a soapbox talk about how y'all should attend this... There is no argument. Everyone needs to go to this Movement Therapy.


Monday
8min to Perform 3 Sets
30's Plate Raise (10,10,10)
+
With a Partner 6 Rounds*
500/450m Row
20 Box Jump Step Downs (24/20)

*One Partner Rows while other rest. When one partner finishes the row and starts on the box jump. The resting partner may start on the row,


Tuesday
10min Amrap
10 Db Hang Clean to Push Jerk
5 Burpees

R 4min

10min Amrap
10 Slamball
10 T2b > Elbows to Armpits > Suitcase

R4min

10min Amrap
10/8 Calories AB
10/8 Calories Row

R 4min

7min Amrap Pushups*
(last station for everyone)


Wednesday
5 Sets
A1) 12 Barbell Good Mornings
A2) 25 Heavy unbroken RKBS (or dual rkbs)
+
B) Emom x 10min
10 Goblet Sqauts (70/53)
+
4 Sets
C1) 15 Green/Purp Band Lat Pulldown
C2) Amrap Banded Pullups > 5 Negatives


Thursday
5x10 Koji Press
+
20min Amrap
3 Power cleans (135/95)
3 Strict Prrss (135/95)
3 Deadlift (135/95)
100m Run


Friday
5 Sets
A1) 20/side Abducters against wall
A2) 20 V-ups
+
Emom fo 30min
Min 1: 10 Db Snatch (50/35)
Min 2: 15 Wallball (20/14)
Min 3: 7 Kipping Pullups > 14 Jumping Pullups


Saturday
9am Strength Saturdays

Clean Deadlift
5,5,3,3,3
+
25min to Build to Heavy Clean + Front Squat


Saturday Community Class
Teams of 3
12 Rounds*
20/16cal Row
10 Burpee over Rower
*Each person has to complete an entire round at one time
*4 rounds each person


Sunday Movement Therapy with Jess

Focus on rehab/prehab of low back and hips.

I am not going to give a soapbox talk about how y'all should attend this... There is no argument of not attending this. Everyone needs to go to this Movement Therapy.


5/6/2019 - 5/12/2019

Week of 5/6-5/12


ANNOUNCEMENTS

Sunday Skill: Rowing with Amber

11am-12pm Sunday

Fear rowing repeat workouts? See a 500m row in and whimper in fear? OR are you a good rower looking to perfect your technique to be even more efficient.

This is the skill session for you.


Monday
10min Emom
Min 1: 30s Psoas March
Min 2: Coach's Choice Warm Up
+
3 Sets
550m Run
R3min
400m Run
R3min
200m Sprint
R2min
R100m Sprint
R1min

Repeat


Tuesday
5min
Banded Tricep Push Down

R90s

5min Emom
Filly Situps

R90s

5min Emom
Banded Pushups

R90s

5min Emom
Supinated Barbell Rack Rows

R90s

5min Amrap
KB SDHP

R90s

5min Amrap
Barbell Bicep Curl

R90s

5min Emom
Regular Pushups

R90s

5min Emom
Burpees


Wednesday
3x20 KB/DB RDL@3010
+
Bulg Split Squat Death Sets
3 Kb - Hvst to Lghtest

3 Sets per side
7 Hvy BSS
7sec 90º hold
7 Med BSS
7sec 90º hold
7 Light BSS
7sec 90º hold

Rest as needed between sets (one set =both legs)
+
Amrap 13min
1-2-3-4-5-6-8-9-10-11-12- Back Down
Strict pullup
"


Thursday
Every 7min x 5 sets
400m Run
30 Box Jumps (24/20)
30 Wallballs (20/30)


Friday
16min Emom
Min 1: 10 Rower Pikes
Min2: 25/25 Sec L/R Plank
+
3 Rounds*
10 Dip n Drive
10 Elbows high and outside
10 Snatch Grip RDL
10 Muscle Snatch
10 Power Snatch
10 Snatch Drops
10 Full Snatch

*Can only rest between Rounds
During weight can rest anywhere but the ground

(yes we are doing this again, practice makes perfect)


Saturday
9am Strength Saturdays
Back Squat
5,4,3,3,3
+
Deadlift
5,5,3,3,3


Satruday Community Class

AFAP w/ a Partner
P1: 550m Farmers Carry
KB/DB/Plate
P2: Amrap While Partner was gone
5 Burpee
10 Airsquats
+
20min in Teams of 4
Row or Ab for Calorie




Sunday Skill: Rowing with Amber

11am-12pm Sunday

Fear rowing repeat workouts? See a 500m row in and whimper in fear? OR are you a good rower looking to perfect your technique to be even more efficient.

This is the skill session for you.


4/29/2019 - 5/5/2019

Week of 4/29-5/5


ANNOUNCEMENTS

May Newsletter this Week: Memorial Monday Murph info and June Event Dates

Sunday May 5th Skills: The Snatch with Zach


Monday
Coach Adjusted Hinshaw Warm Up as Class
+
5 Sets
100m Build up Runs
R45s
+
5Sets
400m Runs @ 85% Effort
Walk around as rest (3min)
+
EMOM x 7min
50m Sprint


Tuesday
4 Sets
A1) 16 Bbell Preacher curl
A2) 25 Ring Push Ups
+
4 Sets
B1) 12 Supinated KB Curl @3010 (both arms)
B2) 20 DB Floor Press
+
15 minute AMRAP:
15 DB /KB Hammer curls
12 Rower Pikes


Wednesday
A) 5 Sets
10 Barbell RDL @3010
R2min
+
B) 200 DB walking lunges(50/35#)
25min Cap
+
6 Sets in 15min
C. Strict pullup-AMRAP(-1)
Score = Total Reps


Thursday
5x6 Reps @3111
1/2 kneeling kb press-6 reps
+
5 sets:
8 power clean+push jerks (135/95)
300m run
25 Wallballs (20/14)

25min Cap


Friday
3min/ Side Pigeon Stretch
+
3 Rounds:
20 Cossack Squats
30 Anchored Situps
60sec Dead bug Hold
+
3 Rounds:
20/side Shoulder Ext Rot
30 Total Sitting Int to Ext Hip Rotations
30 Pole Held Leg Lowers
+
3min/Side Couch Stretch


Saturday
9am Strength Saturdays
Back Squat
5,4,3,3,3
+
Close Grip Bench Press w/ one red Incline
10,10,10,8,6
+
100 Filly Situps

Saturday Community Class
Emom x 10min
8-12 Burpees (40sec Cap)

R5min

1 Mile Run (10min Cap)

R5min

Emom x 10min
15-20 Airsquats


Sunday Skill Class 11-12pm

This Sunday Skill session will be with Zach and we will be drilling the fundamentals of the Snatch and discussing some of the physics behind the lift.

The class will also hit on when to recognize your mobility or stability isn't in the place it needs to be to do the full movement.

The class will not be lifting heavy or maxing.


4/22/2019 - 4/29/2019

Week of 4/22-4/28


ANNOUNCEMENTS


FIRST Movement Therapy Class with Coach Jess is SUDNAY 11am- 12pm.

This Sunday is a our first of our New Specialty Class. From now on it will be held the LAST TWO Sundays of each month.

This class is called Movement Therapy because it is made and structure to assist movement of a specific zone of the body. This week is Thoracic Spine (mid back... aka the part you really hunch when looking at your phone and computer) and Shoulders. So if you have problems going overhead with weight , getting in front rack position, hanging for the bar, or have been ignoring an old injury from way back when, this class is for you.

Jess will take her expertise as a Physical Therapist and apply them in a class model and send you home with tools to increase range of motion and stability in specified areas.

This is included in membership


Monday
Warm up
10min Amrap
10 Soldier Kicks
10 In to Outs
10 Out to Ins
10 Cossack Sqauts
10 Jumping Sqaut Tucks
+
Emom x 10min
Building Lateral Jump and sprint across gym (min1 R and min 2 Left)
+
5 Building Sets (15min)
200m Run (Not a Sprint)
R2:00min
+
3 Building Sets (4:30min)
100m Sprints
R1min
+
EMOM x10min
50m


Tuesday
5min
1min V Up
1min Rest

R90s

5min Amrap
Calorie AB

R90s

5min Amrap
Pushups

R90s

5min Amrap
Cal Row

R90s

5min Amrap
Rkbs (70/30)

R90s

5min Amrap
Barbell Bicep Curl

R90s

5min Amrap
Pushups

R90s

5min Amrap
Burpees


Wednesday
5 Sets
A1) 10/side Rear Leg Raised Hinges
A2) 10/side SL Hip Bridge
+
2-4-6-8-10-12-14-12-10-8-6-4-2
Barbell Fr Rack Lunge
Chin ups > 1/2 Negative reps > Supinated Ring Row

25min Cap


Thursday
5 Sets
A1) 12 Koji Press
A2) 8/side Bottoms up KB Press
+

“Helen”
3 RFT
400m Run
21 KBS
12 Kipping Pullups > 1/2 Number > x2 Jumping Pullups

14min Cap


Friday
3 Rounds*
10 Dip n Drive
10 Elbows high and outside
10 Snatch Grip RDL
10 Muscle Snatch
10 Power Snatch
10 Snatch Drops
10 Full Snatch

*Can only rest between Rounds
During weight can rest anywhere but the ground
+
In 20min build to a moderate but perfect tech 2 position Snatch
Hi Hang
Hang


Saturday
9am Strength Saturdays

Front Squat (25min to complete)
8,8.6,6,4,4
R3min
+
5x12
Incline Hamer Grip DB Press @3010
R~60s
+
100 Filly Sit Ups

Saturday Community Class
8min AMRAP w a Partner
14 Slamballs
16 Burpees

Rest and Trans ~4min

8min AMRAP w a Partner
100m Runs

Rest and Trans ~4min

8min AMRAP w a Partner
Calorie Row


Sunday
FIRST Movement Therapy Class with Coach Jess. 11am- 12pm.

This Sunday is a our first of our New Specialty Class. From now on it will be held the LAST TWO Sundays of each month.

This class is called Movement Therapy because it is made and structure to assist movement of a specific zone of the body. This week is Thoracic Spine (mid back... aka the part you really hunch when looking at your phone and computer) and Shoulders. So if you have problems going overhead with weight , getting in front rack position, hanging for the bar, or have been ignoring an old injury from way back when, this class is for you.

Jess will take all her expertise and apply them in a class model and send you home with tools to increase range of motion and stability in specified areas.


4/15/2019 - 4/21/2019

Week of 4/15-4/21


ANNOUNCEMENTS

Easter Schedule
The gym is still Normal Schedule for Easter weekend.
Will not have our new "Movement Therapy" course this weekend.

We will have our first Movement Therapy Course NEXT Sunday, it will cover shoulder mobility and stability.


Monday
Emom x 10min
2 Seated Box Jump Over

TECH: Seated Box Jump up to Knee Tucked Jump
+
200m Sprint x 4
R3min
150m Sprint x1
R2min btwn
100m Sprint x6
R1min

TECH Sprinting: Assault Bike Calories


Tuesday
10min Emom
30s Deadbug
30s Rest

R2min

10min Emom
30s Box Jump
30s Rest

R2min

10min Amrap
Push Ups

R2min

10min Amrap
10 Burpees
100 m Run


Wednesday
5 Sets
A1) 3-12 Strict Pullups (Unbroken)
R60s
A2) 10/10 Bulg Split Squat
R90s
+
3 Sets
B1)20 Good Morning
R60
B2)20 Kb/Db RDL
R90
+
100 Barbell Bicep Curls


Thursday
8x8 Reps Per Arm
Kneeling Single Arm Db Press
R60s
+
18 min AMRAP:
1 wall walk
10 alt DB snatch (50/35)
200m run
10 Abmat Situp


Friday
12min (4 sets)
30sec Low leg Lift Hold
R30s
30sec Mountain Climbers
R30s
30sec Hip Bridge
R30s
+
30-20-10
Clean (115/85)
Pullups


Saturday
9am Strength Saturdays
4x8
Back squat
Rest 2 minutes
+
4x8
Front Sqauts
Rest 2 minutes
+
Barbell bent over row-8 reps x 5 sets
+
6 sets fo 10 reps
Ring row

Saturday Community Class
Teams of 4
5 Rounds for time
40 Calorie Row
80 Wallballs
400m Run (Together)


Sunday
The gym is still Normal Schedule for Easter weekend.
Will not have our new "Movement Therapy" course this weekend. We will have our first one NEXT Sunday.


4/8/2019 - 4/14/2019

Week of 4/8-4/14


ANNOUNCEMENTS

-Check Emails for New Program Cycle Write up

-Paintball next Saturday is Cancelled

-SUNDAY SKILLS THIS WEEK 11am-12pm: The Handstand with Bri Franklin


Monday
15min Amrap
300m Jog
10/10 Soldier Kicks
10 Hurdle Walks Out to In
10 Hurdle Walks In to Out
+
200m Sprint x 2
R3min
150m Sprint x2
R2min btwn
100m Sprint x5
R1min
50m Sprint x 5
R45sec

TECH Sprinting: Assault Bike Calories


Tuesday
E2min x 20min
5 Front Squat + 5 Back Squat

TECH: 8/side Front Rack BSS
+
20min AMRAP
10/8 Cal Row/Ski/Bike
10 Ring Rows
100m Run


Wednesday
3x20 Deadlift
+
3x20 Deficit DL

TECH: 3x20 KB RDL
3x20 KB DL
+
Emom x 20min
Min 1: 2 Goblet Drop Lunge
Min 2: 2-7 Strict Pullups > 35sec of Negative Pullups


Thursday
5x10 Koji Press
+
5RFT
300m Run
20 KBS (breaking no more than once)

15min Time Cap


Friday
15min of Around the Worlds with PVC in 6 alternating direction reps
+
Every 1:20 for 30 Sets (40min)
Build to Moderate Snatch

TECH:
Decrease Weight > Power Snatch > Hang Power Snatch


Saturday
9am Strength Saturdays

25min to Complete
8,7,7,6,5,5
Front Squat
R2-3min
+
25min to Complete
8,7,7,6,5,5
Seated DB Arnold Press
R2-3min

Saturday Community Class
Every 5min x 30min w/ a Partner
40 Push Ups
Amrap SlamBalls


Sunday
Sunday Skill 11am:12pm

Handstands and Progressions with Bri Franklin


4/1/2019 - 4/7/2019

Week of 4/1-4/7


ANNOUNCEMENTS

-Check Emails for April Newsletters! Lots of new stuff this spring.

-DEADLINE FOR PAINTBALL IS THIS SUNDAY - REGISTER BELOW

Register: http://vickeryathletics.com/thestore

-SUNDAY SKILLS THIS WEEK 11am-12pm: The Squat with Jess

Aches and Pain in squat?
Problems with depth?
Want to improve form?

Sunday is the day for you. jess is going to dive into the in's and out's of the squats and give you some tools to help improve your squat


MONDAY
In 8min Establish Max Weighted Puillup
In 8min Establish Max Reps Wtd Pullups with ~%30 of weight above

Or

In 8min Establish Max Active Hang
In 10min Establish Max Reps Strict Pullup > Chin Up > Banded Pullup > Negative Pullup > Barbell Pullup
+
10min Max Calories Assault Bike
200/160 Cal is Prime Time


TUESDAY
Emom x 10min
30sec Deadbug
+
E5min x 30min
7/7 Db Snatch (50/35)
10 T2b
20/16 Calorie Row


WEDNESDAY
30min to Establish Max Back Squat
Example Building Sets: 12,8,5,3,2,1, Max Attempts

TECH Back Squat: 5x12 @3010, additionally to raised platform if needed
+
13min Armap
20 Medball Cleans (20/14)
30 DU > 20 Mtn Climbers (10/10)
100m Run


THURSDAY
HELLen”
3 RFT
800m Run
21 Devil Presses (50/35)
12 Muscle Ups > Bar MU > C2b/PU/Burpee > JC2b Burpee

*30min Cap


FRIDAY
5min Amrap
Row for Calories

R5min

5min Amrap
Walking Lunges

R5min

5min Amrap
Burpees

R5min

5min Amrap
Assault Bike

R5min

5min Amrap
Slamball Over Shoulder


SATURDAY
9am Strength Saturday
25min To Build To Max Bench Press
+
25min to Complete
3x20 Deadlift
3x20 Deficit Deadlifts (35lb plate)


10:15am Saturday Community
23min Amrap
400m Run
15 Wallballs
15 Abmat Situps


SUNDAY SKILLS: The Squat with Jess

Aches and Pain in squat?
Problems with depth?
Want to improve form?

Today is the day for you. jess is going to dive into the in's and out's of the squats and give you some tools to help improve your squat


3/25/2019 - 3/31/2019

Week of 3/25-3/31


ANNOUNCEMENTS

Our next social event PAINTBALL on Saturday April 13th - register below!

Register: http://vickeryathletics.com/thestore


MONDAY
Emom x 15min
Min 1: Bent Over Y Raise
Min 2: 10-15 Scap Pullups
Min 3: 10/10 Leg Swings (Front to Back)
+
30min Amrap
500m Row
20 t2b
20 Slam Balls
200m Run


TUESDAY
150 Abmat Situps for time
+
5 sets
10 Power Snatch (95/65)
5 Box Jump
50 double unders
Rest 3 min

TECH Snatch: Reduce Weight > Hi Hang Power Snatch > Hi hang DB power Snatch


WEDNESDAY
Back Sqaut
3,2,2,2,1*
*We are not looking to go to failure here..... I repeat WE ARE NOT MAXING
TECH Back Squat: 5x12 @3010, additionally to raised platform if needed
+
3 rounds
2 Round
10 DB Thrusters (50/35)
10 Burpees
R 5min

*2min Cap on Rounds


THURSDAY
5 Rounds for Total Time
7 Muscle Up > Bar MU > C2b/PU/Burpee > JC2b Burpee
3 Jerks from ground (225/155)
7 Box Jump (36/30)
R2min btwn rounds

35min Cap


FRIDAY
Emom x 10min
Ring Rows @ steady number but difficult pull (8-12 reps)
+
20min Amrap
20 Push Ups
400m Weighted Run (w/ slamball)


SATURDAY
9am Strength Saturday
5x6
BBell RDL
R3min
+
5x2 Back Squat
R3:30min

10:15am Saturday Community
Teams of 3;
p1 - Single arm farmer's walk, 100m
p2 - 25 Air squats
p3 - 10 Burpees

Complete as many rounds in 30minutes as possible, rotate only when p1 returns with carry implement and p2/3 finish their movement reps


SUNDAY
OPEN GYM 11-1pm

No Sunday Skills this week. It is the first 2 Sundays of each Month.

Next Sunday Skills is with Jessica on April 7th.

She will be covering the In's and Out's of the Squat and how to be better.


3/11/2019 - 3/17/2019

Week of 3/11-3/17


ANNOUNCEMENTS

Vickery is having our Annual St Paddy’s House Party on Greenville. All our welcome.

Link to facebook event HERE

Vickery St Paddys Day T shirts will be here Tuesday

ALL CLASSES ARE CANCELLED SATURDAY.

SUNDAY Open Gym 11-1pm


MONDAY
Kipping Tech Review
+
AMRAP 10min
Kipping Pullup

Cap = 150 Pullups (score = time)

*Scales
10min Emom Strict Pullup
or
10min of 30on/30off Negatives
+
E3min x 15min (5 sets)
0:20s of AB Sprint
2:40 of Rest

Track Individual Set Calories


TUESDAY
10min
Min 1 : 30sec Max V sit up > Suit case
Min 2: 45 Sec Crab Walk Hold
+
6 Sets (135/95)
12 UB Hang Cleans
300m Run
R3min

*2:30Cap

Score = Total time, track own work/rest


WEDNESDAY
8min
30s Burpees
30s Rest
30s Star Jump
30S Rest
+
23min to Complete
3,3,3,2,2 Bench Press
R3min
+
23min to Complete
5x2 Back Squat
~R3min

TECH Back Squat
: 5x12 @3010, additionally to raised platform if needed


THURSDAY
45min AMRAP
A1) 10 Koji Press
R60s
A2) 4 Power Snatch Singles (1 Every 10sec)
R 60s
A3) 4 Tough Box Jumps
R60s
A4)400m Run
R90s


FRIDAY

CrossFit Open 19.4


SATURDAY CLASSES ARE CANCELLED. SEE YOU AT ST PADDYS PARTY!

9am Strength Saturday
Cancelled

10:15am Saturday Communtiy
Cancelled.


SUNDAY
OPEN GYM IS STILL 11-1pm

No Sunday Skills this week. It is the first 2 Sundays of each Month.

Next Sunday Skills is with Jessica on April 7th.

She will be covering the In's and Out's of the Squat and how to be better.