ANNOUNCMENTS
1) Memorial Day Murph and Cookout
We will do Murph on Saturday morning and have BBQ/drinks for everyone to enjoy after.
Saturday Schedule
8:30am - 9am: Warm Up/Workout Logistics
9am-10am: 60min Time Capped Murph
10am-11:30am-ish: Early BBQ Lunch and Drinks provided by gym.
Memorial Weekend Schedule
-Fri May 24th: Normal Classes
-Saturday May 25th - 8:30am ONLY - Memorial Day Murph - Sign up on Pike13 and Ignore waitlist! Friend and Fam Welcome
-Sun May 26th - No Specialty Class
-Mon May 27th - All classes cancelled EXCEPT Noon Mega Class.
2) Pride Shirt Pre Order
Below is a direct link to order some Vickery Pride Shirts!
This is a pre order and no extra shirts will be ordered.
Deadline for this pre order is SUNDAY May 26th!
ORDER HERE > https://bit.ly/vickeryathletics
MONDAY
A) Every 3:30 x 4 sets (14min)
10/leg Bulgarian Split Squat w db/kb
10-12 Strict Pullup with Pause at Top
+
4 Sets (14min)
B1) 10 Front Squats
R45s
B2) 10/arm Chainsaw Row
R45s
+
C) 3 Sets
4 Min Clock
400/350m Row
-in time left over complete as many rounds as
you can of the following
2 KB Split Clean Rt (53/35)
2 KB SA FR Forward Lunge Rt
2 KB SA Thruster Rt
REPEAT w/ Left Side
R2mins after each set
TUESDAY
4 Sets
A1) 8-10 Deadlifts
R45s
A2) 5 reps/knee Half Kneeling Barbell Press
R45s
+
4 Sets
B1) 8/leg Barbell Split Stance RDL @3010
R45s
B2) 10 DB/KB Push Press @30X1
R45s
+
C) For Time
4-6-8-10-12-14-16
L-Sit Lift Overs (L+R = 1)
*30 Double Unders between Sets
Rest 2mins between
2-4-6-8-10-12-14
Toes to Bar > Toes to Rings > Quality Kipping Knee Raise
*6 Burpess between sets
WEDNESDAY
A) Every 90 sec x 4 Sets
Min 0-1:30: 12 Bench Press
MIn 1:30 - 3:00: 12 DB/KB Bent Over Rows
+
B) Every 90 sec x 4 Sets
Min 0-1:30: 12 Strict Dips
MIn 1:30 - 3:00: 12-14 Supinated Grip Body Rows
+
C) 14mins Continuous Pace:
6 PC (135/95)
20sec Front Rack Hold
6 Kipping Pullup
6 Push Press (135/95)
20sec Front Rack Hold
100m Run
THURSDAY
A) Every 90 sec x 4 Sets
Min 0-1:30 10 Snatch Grip Romanian Deadlift @3110
MIn 1:30 - 3:00: 16 Suitcase Long Step Walking Lunge
+
B) Every 90 sec x 4 Sets
Min 0-1:30: 10 Barbell Hip Bridge @20X2
MIn 1:30 - 3:00: 10 Goblet 1-1/4 Squat @2111
+
C) 12min EMOM
Min 1: 15 RKBS (70/53)
Min 2: 10 Alternating Goblet Reverse Lunge
to Step Up
Min 3: 20-30sec Dual KB Hollow Flutter Kicks
FRIDAY
4 Sets
A1) 10/arm Tall Kneeling Filly Press
R45s
A2) 8-10 Seal Rows @3011
R45s
A3) 12 Supinated Seated Bicep Curl @ 3111
R45s
+
B) 3 Sets
20 Superman to Prisoners
R30s
20 DB or Plate Shoulder Lat Raise
20sec Crucifix Hold
R30s
15 Db Hammer Curl
R30s
SATURDAY
MURPH - ONLY 8:30am Class! Please sign up on Pike 13 and ignore waitlist if you are on it!
1 Mile Run
100 Pullups
200 Push Ups
300 Air Squats
1 Mile Run
60min Cap
We will have MANY scale options available. Finding a partner and doing this as partner murph is great idea as well. Come out and enjoy a tough workout with the community. Family and Friends are welcome. "\
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 5/26 - No Speciality Class Due to Holiday Weekend
Upcoming Sundays
6/2 - Snatch Tech and Training w/ Zach
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