ANNOUNCMENTS
1) Vickery New Years Schedule
Mon 12/30: Normal Schedule
Tues 12/31: ONLY 9am Class* (ignore any class caps, still sign up on pike 13)
Wed 1/1: ONLY 9am Class* (ignore any class caps, still sign up on pike 13)
Thurs 1/2: Normal Schedule Continues
Normal programming this week. Even on days where schedule is changed.
MONDAY
Normal Schedule
A) EMOM x 9min
Min 1: 12/10 Cal Row
Min 2: 10 Strict Press
Min 3: 10/leg Kickstand RDL
+
B) 5 Sets (~16min)
10 Barbell Strict Press @11x2
Immediately into...
15 Rower Hamstring Curls
R~90s
+
C) 5 Sets (~16min)
12 Seated OH Dual DB Tri Ext @31x1
Immediately into...
8 RDL
R~90s
TUESDAY
ONLY 9am Class (ignore class cap, sign up on Pike 13)
A) 5 Rounds for Quality (16min)
20 Reverse Squats
15 Bent Over DB Row
10 Barbell Curl
+
B) With a Partner for Time
10 Rounds
10 Close Grip Chin Ups
15 Dips
20 Toes to Bar
30/24 Cal Row
WEDNESDAY
ONLY 9am Class (ignore class cap, sign up on Pike 13)
Happy New Year
A) 3 Rounds for Quality
15 Bat Wings w/ Pause
15 Glute Bridge w/ Abduction
60sec per side Side Plank
+
B) 5 Rounds
30sec Plank Jack
R25s
30sec Runners Lunge Skip Left
R25s
30sec Runners LungeSkip Right
R25s
30s Spider Mtn Climbers
R25s
30sec Low Rotational Chop
R25s
30sec Tyson Push Up
R25s
30sec Low Plate Runner
R25s
THURSDAY
Holidays are over... Normal Schedule. Get back into the gym.
A) E3MOM x 15min
15/12 Cal Echo
7/leg Knee Over Toe Split Sq*
*if you are hamstring calf and are using 2 plates or less on your front foot it is time to start loading this mvmnt with challenging weight. If you have been doing this on the ground, it might be time to load with an empty barbell in back rack. If you are confused as hell about what I am talking about, then just get into class, you're doing great kid.
+
B) 5 Sets w/ Minimum Rest
20sec L Sit Hold or Cannonball Hold on Barbell
Immedaitely into
20/side Stagger Stance Hip Bridge
+
C) 5 Sets in 18min
8 Back Squat
FRIDAY
A) 10 Rounds with a Partner
20 Box Jump
30 Hang Power Clean (135/95) > scale to db
40/34cal Row or 35/26 Cal Echo
*Split work evenly
SATURDAY
8am STRENGTH
A) E3MOM x 30min
Min 0-3: 20 Bbell BACK RACK Box Step Up
Min 3-6: 10 Leaned Back Supinated Curls @31X2
Immediately into...
AMRAP Hammer Curls (same weight, seated up)
+
B) 5 Sets for Quality
10 BW Tricep Ext
Immediately into...
AMRAP Tricep Kick Backs w/ squeeze
9am CONDITIONING
11min Amrap Amrap w/ a Partner*
50 Wall Balls
60 Shoulder to OH (with anything)
70 Anchored Situps
80 Push Ups
90 Double unders
R2min
11min Amrap*
*Sub burpees for any movements
*Pick up where you left off
R2min
11min Amrap*
*Sub Cals Rowed for any movements
*Pick up where you left off
*One working at a time
*Split Work Evenly"
SUNDAY SPECIALTY CLASS
This Sunday Jan 5th - Movement Therapy (Low Back and Hips w/ Jess)
Upcoming Sunday Specialty Class Schedule
TBA