ANNOUNCMENTS
1) Vickery June Social(s) - Saturday June 10th
-Annual Go Be Great Charity Workout @ 8:30am
- Normal class times combined in one 8:30am Class
- No cap on class, register on Pike 13 app (Go be Great Charity Workout)
- Donation NOT necessary to participate in the workout, GoBeGreat merchandise will be available to purchase day of
- Anyone welcome to Join the Workout
-Want to learn more about The GoBeGreat Charity?
Check out this video and their website.
-After the Charity Workout we will have our June Summer Pool Party Social hosted by the Jax's. Info from the fb page is listed below (with time and address)
2) New Program Cycle: 6/5/23 - 7/30/23
MONDAY
A) 5min Amrap
5/arm SA RKBS
5 Windmills (light or no weight)
5 Wide leg reach throughs
+
B) KB/DB RDL
4x12 @ 4110
R60sec btwn sets
+
C) 10-8-6-4-2-4-6-8-10
Russian KBS (70/53)
Goblet Hold Drop Lunge (red plate)
+
D) 8min of 30on/30off
Burpee
TUESDAY
A) Emom x 15min
Min 1: 40sec Jumping Jax
Min 2: 40sec Prone Shoulder Raise
Min 3: 30sec Barbell Chest To Bar
+
B) AMRAP in 25min:
5-10 Unbroken C2B Pullups
200m Run/Sprint
(Rest ~2min)
Scale: > 5- 10 Chin Over Bar Pullup > 12 Jumping C2B
WEDNESDAY
A) 3 Rounds
10 Boot Strappers
5 Roll back to Reach Through
10 BBell Front Squats
30sec Bbell Overhead Hold
+
B) E2MOM for 20min:
7 Thruster challenging Thrusters from Rack*
*Pause at front rack between reps
+
Every 2.5min x 4sets (10min)
C1) 8-10 Seated Db Arnold Press @ 21X1
R~15s
C2) 20 Seated Lateral Raises
R~60s
THURSDAY
A) Every 4min x 4 sets (16min) Perform...
10/10 Supinated Tripod Rows
30 Leg Lifts
20 Barbell Curls
+
B) 6 Sets (24min)
400m Run
25 Anchored Weighted Situps > Strict
FRIDAY
A) Emom x 10min
Min 1: 12/10 Cal Echo or 14/11 Row
Min 2: 40sec Crab Reach Overs
+
B) 3 Rounds for Quality in 9min
15 KB Goblet Sq
15 Kb Upright Row
10/side Kb DL
+
C) 5 Rounds for Pace and Quality in 16min
10 Hang Power Snatch (135/95)
10 FLR Push Up @30X1
15 Bench Dips (wt if needed)
SATURDAY
GoBeGreat Charity Workout @ 830am AND Vickery Pool Party
ALL DETAILS IN THE ANNOUNCEMENTS AT TOP OF PAGE!
"The Catcher" in Honor of Brock
9 Rounds w/ a Partner 26 Wall Balls 13 Burpees 120m Med Ball Run
The meaning of the Workout. Brock was a catcher and loved baseball.
9 Innings in a baseball game
Brock would of been 26 years old this year.
13 was his jersey number
120m around baseball bases
SUNDAY SPECIALITY CLASS
This Sunday 6/11: Arms w/ Stefan
Upcoming Sundays
6/18: Snatch Lifting Session w/ Zach
6/25: Gym Closed for Coach's Continue Education Seminar
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