Tuesday - March 28, 2017

ANNOUNCEMENTS

New Retail Tuesdays

One goal of the new retail area is to provide you only with the kind of food we would eat ourselves. To that effect, we’re rolling out simple, healthy, and delicious snacks that you can grab pre- or post-workout and not have to think twice about.

Rx Bars:

Our new bar of choice. Damn simple. Damn Tasty. Good for those mornings when you know it’ll be a while before you can get in front of a balanced meal, or those afternoons when you roll in after back-to-back-to-back meetings since 11, no lunch. We’re starting out with two of the most popular flavors: Chocolate Sea Salt and Blueberry, but we’re open to adding others! Retails for $2.50/bar.

Barnana:

Imagine banana bread bites. These super addicting little snacks are only 1 ingredient: dehydrated bananas. Perfect for post-WOD carbs and electrolytes (but we’ll save that conversation for another Tuesday) or a snack whenever. Comes in Original and Coconut (OK, that one has 2 ingredients) and retails for $2.

If you’d like to try either product, just ask a coach between classes, we have samples in the office! As always, when you take something, please be sure to put your name and the item on the retail sheet. The only way we can continue providing you all with awesome products is if we can pay for them.


WORKOUT OF THE DAY

10-9-8-7-6-5-4-3-2-1
Double unders
Squat Clean 115/75
Push Press 115/75
+
Dessert: 6min AMRAP
10 Alternating leg lowers
20s/side Bird Dog Holds
20 Butterfly kicks


HOMEWORK

550m Single Arm OH Carry, switch arms as needed (use KB or DB)

Monday - March 27, 2017

ANNOUNCEMENTS

1. NEW PROGRAMMING CYCLE BEGINS TODAY

DURATION: 9 weeks (Monday, 3/27 thru Saturday, 5/27)

THEME

We are shifting our focus from the high intensity conditioning cycles of the past few months (due to Open Prep) to elevated volume weight lifting and (slightly) lower intensity conditioning work. It is natural for the body and the mind to require a tapering off or deload from extended periods of high intensity exercise, assuming your goal is to see improvement at a steady rate over time. Following minimum adherence to this upcoming cycle (4x/week), you guys should feel bulletproof and healthy with a solid structural base to begin higher strength work upon in the next cycle. Also, as the days get warmer and pool parties approach, there ain’t no shame in wanting to get jacked and tan. Assuming nutrition is in check, there will be no need for those extra post-WOD sprints or 500 gazillion crunches. Trust the program but if you think you need extra attention in some area or supplemental work, don’t hesitate to ask a coach.

Want more details? Read the full breakdown HERE or email Bri@vickeryathletics.com

2. OFFICE HOURS: TODAY 5:30p-6:30p

3. NEW! 12pm Class on Monday, Wednesday, Fridays


WORKOUT OF THE DAY

10min Max Z-press 45/33 (RECORD)
+
5 Sets:
8 KBS Russian 70/53
20s AB Sprints @ 95% effort
5 Burpees AFAP
(Rest at least 2min bt sets)


HOMEWORK

Accumulate 30 strict pullups @2121, break as much as needed, use assistance as needed

Thursday - March 23, 2017

ANNOUNCEMENTS

OFFICE HOURS: TONIGHT 5:30p-7:00p

Friday Night Lights @ Vickery tomorrow! Heats will run from apx. 4:30p-7:00p and we will all head to Haymaker on Greenville afterwards to celebrate all the things!


WORKOUT OF THE DAY

EMOM x 10min:
Supine Barbell Row
+
5 Rounds for Quality:
10 Moderate Bench Press
15 Strict T2B
+
10min Skill Work or Bulletproof Shoulders

Monday - March 20, 2017

ANNOUNCEMENTS

Office Hours = Thursday 5:30p-7:00p

If you missed the Whole Life Challenge workout or 17.4 you can make it up on your own in the side room.


WORKOUT OF THE DAY

Death By.... (15 min)
DB Thruster (50/35)
Muscle Up*

1-1, 2-2, 3-3... and so one until you cannot complete the set within the minute.

*After Failure switch to only DB Thruster death by until 15min