ANNOUNCMENTS
1) Thanks to everyone who came out and made Vickery's 10 year Anniversary a blast. Special thanks to Eddie and Adam for hosting our rowdy crew.
2) Only 2 weeks left of this Program Cycle
MONDAY
A) EMOM x 9min
Min 1: 12/10 Echo Cals
Min 2: 8/side BSS
Min 3: 15 Suitcases
+
B) Back Squats Sets in 18min
15 Barbell
10 Medium w/ small pause
6-8 Heavy-ish
3-5 Heavy
4x3 Working Sets (start by min 9 atleast)
+
C) 20min AMRAP
Switching with a Partner
P1: 30/24 Echo Cals
P2: Single Unders while Partner Echos
TUESDAY
A) 3 Rounds
5 Push Up to Down Dog
10 Hammer Curl to Press
Right into...
50 Around the World Shoulder Raise
+
B) Strict Press Sets in 16min
10 Medium w/ small pause
6 Heavy-ish
2 Confident Heavy
Find 2RM Strict Press
+
C) 18min AMRAP Alternating rounds w/ a Partner
10/8 Cal Row
10 Burpee Over
WEDNESDAY
A) 4x20sec per side Adductor Plank Hold
+
B) 4 sets in 12min
8-12 Heavy DB Ext Rotation
20 Supinated Seal Row
+
C) EMOM x 20min
Building Power Clean
THURSDAY
A) 8min AMRAP
10 Scap Pullups
10 Top of Push Up to Down Dog
5/5 Offfset Pushups
+
B) Don't know how to kip?
10min Kipping Tech
Have a Kip/Kipping Pullups?
30 Negative Pullups *
*3sec down atleast
*Can be wtd
+
C) 30min Amrap with a Partner
10/side TGU Sit Up
20 Bench Press
20/side DB Tripod Row
FRIDAY
A) 6min Amrap
GM to Inch Worm to Thread the Needle (R & L) to push up
+
B) 4x12 @ 3111
KB/DB RDL
+
3 Sets
C1) 10 Nordic Hamstring Curls
each person
C2) 10 Strict Toes to Bar
+
D) EMOM x 8min
20 Walking Lunges
SATURDAY
60s Stations x 8 Rounds:
Bicycle Crunch
(Trans 15s)
Abmat Situps
(Trans 15s)
Echo Cals
(Trans 15s)
Row for Cal
(rest 1:15)
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 7/28 - Arms with Stefan
Upcoming Sundays
8/4 - Olympic Lifting w/ Zach
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