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10/4/2021 - 10/10/2021

Weekly Announcements



1) October Social Event

What: Vickery Day Party and Sports Ball Watching Extravaganza

When: Saturday Oct 9th, 12pm to whenever

Where: High Fives (Open to suggestions)

How? With a limited Vickery Open Bar Tab and the power of friendship


2) SUNDAY SPECIALITY CLASS @ 11am


This Sunday Oct 10th- Kipping and Toes to bar Technique w/ Meg


Upcoming Sundays

Oct 17th- Aerobic Conditioning w/ Lara

Oct 24th- Arm Day w/ Stefan

Oct 31st- Cancelled Halloween

Nov 7- Movement Therapy w/ Jess

MONDAY

A) 10min Emom

Min 1: 10 Yoga Push Ups

Min 2: 15 Ring Rows

+

B) 3 Rounds in 9min

20 Strict Press

20 Suitcases

+

C) 3 Rounds in 15min

20 DB/KB RDL

20 Strict Pullups

+

D) 9min Amrap

10 Demon Press (50/35)

6 Burpees

TUESDAY

A) E2mom for 12min

100m Run

15 Goblet Squat

+

4 Sets in 16min

B1) 6-8 Front Squats

R~60s

B2) 10-15 DB HG Bench Press

R~60s

+

4 Sets in 16min

C1) 6-8 Bench Press

R~60s

B2) 8-10/side DB Front Rack Split Squat

R~60s

WEDNESDAY

A) Emom x 40min

Min 1: 12/10 Cal Row

Min 2: 40sec of Achored Weighted Sit Ups

Min 3: 15 KBS (53/35)

Min 4: 50sec any plank

THURSDAY

A) 3 Rounds

10/10 Mix Grips Scap Pullups

20 Around the World Shoulder Raises

+

B) 4 Sets in 15min

10/side Box Assisted Single Arm Ring Pullups

10 Arnold Press

+

C) 20min Amrap

10 Db Curl to Press

10 Wallballs

FRIDAY

A) 5 Sets

AMRAP 3min:

3 Power cleans 135/95

6 Push-ups

9 Air Squats


Rest 1 minute btwn Sets

SATURDAY

30min Amrap with a Partner*

*one working at a time

60 Primal Shoot Throughs

800m Run

60 Wtd Knee Raises

400m Run

30 Burpees

200m Run

SUNDAY SPECIALITY CLASS @ 11am


Oct 10th- Kipping and Toes to bar Technique w/ Meg


This is included in your membership.


Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.


Upcoming Sundays

Oct 17th- w/ Lara

Oct 24th- Arm Day w/ Stefan

Oct 31st- Cancelled Halloween

Nov 7- Movement Therapy w/ Jess



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