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10/3/2022 - 10/9/2022

Weekly Announcements


1) New Programming Cycle

8min video for further explanation. Priority Day pic below.




1) Vickery Halloween Party - Friday October 28th

Costumes Encouraged... Location TBA

 

MONDAY

A) 15min AMRAP

10 Total LM Windshield Wipers

10/side KB Reverse Lunge to Press

+

B) 4 Sets

5min AMRAP

1/side TGU (53/35)

10 RKBS

10 Lateral Bench Jump Over

30 DU

R1min

*Start over each set

 

TUESDAY

A) 3 Rounds for Quality in 9min

15 Cyclist Squats

10/arm Tripod Row

+

B) E3MOM x 10 Sets

15 Back Squat @2011

10 Pull Up (No dropping)

 

WEDNESDAY

A) 10 Sets Alternating Row w/ partner

500/450m Row

15 BW Tricep Extension

+

B) 10 Sets Alternating Echo w/ partner

36/30 Cal Echo Bike

15 Barbell Curl

 

THURSDAY

A) EMOM x 12min

Min 1: 10/side Split Stance RDL

Min 2: 10 Toes to Bar

Min 3: 10 Yoga Pushup Ankle Grab

+

B) E3MOM x 10 Sets

12 Deadlift @ 30X1

20 DB HG BP

 

FRIDAY

A) 15min AMRAP Alt w/ a Partner

15 DB Push Press

400m Run


R5min


B) 20min AMRAP Alt w/ a Partner

12 Demon Press

20 Box Jump Step Down

 

SATURDAY

A) Emom x 33min

Min 1: 12/10 Calorie Row

Min 2: 40 sec KB Front Rack Hold

Min 3: 8 Burpee Mtn Climbers

 

SUNDAY SPECIALTY CLASS


This Sunday Oct 9th: Double Under Tech Work w/ Zach

Upcoming Sunday Specialty Class Schedule

Oct 16th: Arms w/ Zach

Oct 23rd: Movement Therapy w/ Jess

Oct 30th: Cardio and Abs

 


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