Weekly Announcements
1) NEXT SOCIAL EVENT
Vickery Beer Pong Tournament/Day Party
When: Saturday April 16th 1:00pm @ Vickery Athletics
Where: At Vickery Athletics
What: A single elimination bracket style male/female partner beer pong tournament. We will have loser bracket as well as other games to occupy the commoners.
Who: Right now, only Vickery Members can participate in the tournament. Pairs have to be male/female. No entry fee. Prize for first place. Entries capped at 16 Teams as of now.
How: Read the website link below and sign up your team at same link.
2) Sunday Specialty Class Schedule Changed for April
April 10th: Skills with Stefan (Kipping and Toes 2 Bar)
April 17th: Cancelled for Easter
April 24th: Double Skills with Bill
May 1: Aerobic Conditioning with Brie
Monday
A) EMOM x 6min
Min 1: 40sec Hanging/Scap Pullups
Min 2: 40sec Goblet Curtsy Squat
+
B) EMOM x 10min*
Pullups> Negative > Barbell Pullups
+
Every 4min30sec for 5 sets
C1) 7/leg Back Rack Drop Lunge @20x1
C2) 16-20 Alternating Gorilla Row @21X0
+
D) 11min AMRAP
20 Double Unders
10 Walking Lunges w/ DB
5/arm SA DB Renegade Rows (50/35)
TUESDAY
A) Amrap 10min
10 Upper Body Scorpions
10 Faceup Scorpions
5 Burpees
+
B) Emom x 10min
12-15 Push Ups > Incline on low bar
+
Every 4min30sec for 5 sets
C1) 10-12 Snatch Grip RDL @31X2
C2) 12-15 Land Mine 1/2 Kneeling Strict Press @2111
WEDNESDAY
A) With a Partner*
4 Sets Each (8 Total)
500/450m Row
*18min Cap
+
B) Partner Workout
5 Rounds (Each, aka 10 Total)
250/225m Row
Partner holds 2 Kettlebells(53/35 ) in the front rack position
*You may not start rowing until your partner has established the rack position. If your partner drops the KBs before row is complete, you must discontinue rowing until the static hold is reestablished.
THURSDAY
A) Every 2min30sec for 3 sets
20 Alternating Tall Plank Shoulder Taps
15 Bent Over Reverse Fly
60sec FLR Hold
+
Every 6min for 3 sets
B1) 10/arm @20x1 Farmers Press:
B2) 8-10 Weighted Box Dips > Unweighted > 12-15 Bench Dips
B3) 8/8 Mix Grip Pullups*
*Do each side at once. Goal is Unbroken 8, switch, 8. Weight them if you can do it bodyweight.
+
C) Every 4:30sec for 3 Sets
8 Burpees
8 Right Arm DB Snatch (50/35)
8 Burpees
8 Left Arm DB Snatch (50/35)
8 Burpees
FRIDAY
A) 3 Sets
30sec Good Morning Hold
30sec of Bottom Half Airsquat
15-20sec Star Plank R
15-20sec Star Plank L
+
Every 6min for 5 Sets
10/leg Split Stance DB/KB RDL
15 Unbroken T2b > T2r > Accum 45sec Knee Raise Hang
20-25 UB Wallballs
SATURDAY
Groups of 3
35min AMRAP
1200m Row
1200m Run
120 Suitcases
120 Box Jump Step Down
SUNDAY SPECIALTY CLASS
This Sunday April 10th: Skills with Stean (Kipping and Toes 2 Bar)
Upcoming Sunday Specialty Class Schedule
April 17th: CANCELLED - Easter
April 24th: Learning Double Unders w/ Bill
May 1: Aerobic Conditioning with Brie
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