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