ANNOUNCMENTS
1) Upcoming Vickery Events/Dates
Summer apparel order coming soon. More details to come.
Saturday Mat 27th: Murph
Saturday June 10th: Annual Vickery Pool Party
MONDAY
A) 10min Pull Up EMOM
+
B) 30min EMOM
Min 1: 10 Back Squat
Min 2: 10 HG Seal Row
TUESDAY
A) 30min EMOM
Min 1: 10 Barbell RDL
Min 2: 10 Seated HG DB Strict Press
+
B) 10min DB Push Up EMOM
WEDNESDAY
A) 2 Rounds as Group
45sec Primal Hold
15sec Rest
45sec Forearm Plank
15sec Rest
45sec Side Plank L
15sec Rest
45sec Side Plank R
15sec Rest
+
B) 6 Sets*
3:30min Work
90sec Rest
15/12 Cal Row
20 Primal Shoot Throughs
25 Abmat Sit Ups
10/8 Cal Echo Bike
*pick up where you left off after rest
THURSDAY
A) Emom x 12min
Min 1: 60sec Single Unders
Min 2: 10 Ring Face Pulls
Min 3: 20 Plank Up Downs
+
B) 10min Pull Up EMOM
+
B) 10min Emom
Min 1: 10-12/side Hanging Oblique Tucks
Min 2: 10-12 DB/Plate Cuban Press
+
C) E2mom x 6 sets
Min 0-2: 10/arm T. Kn. Filly Press
Min 2-4: 8-12 Barbell Curls
FRIDAY
A) 8 Rounds for Total Time*
*alternating rounds w a partner (4 each)
12 Dual Kb DeadLifts
15 Burpees
10 Lateral PVC Jump Overs (24/20)
+
B) 8 Rounds for Total Time*
*alternating rounds w a partner (4 each)
10 DB PC
30 Mountain Climbers (R/L = 2)
50 Double Unders
SATURDAY
A) 5 Rounds for Time
12 Burpee Box Jump Step Down
400m Run
25 Wall balls
26min Cap"
SUNDAY SPECIALITY CLASS
This Sunday 4/30: Arms w/ Stefan
(Please respect waitlist and only come if you get let into the class)
Upcoming Sundays
May TBA
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