11/10/2025 - 11/16/2025

ANNOUNCMENTS

1) Vickery Christmas Party

Friday, Dec 5th, 7pm @ Skelligs

RSVP Invite with more info going out to your emails Monday. Please RSVP for you and your guests so that we can give the bar an accurate head count for our reserved area.

MONDAY

A) 5 Sets in 12min

10/arm Heavy Lawnmower Rows

10-15 Light Zercher Hold Good Morning

+

B) E3MOM x 5 Sets

12 Deadlifts

10 Chin Ups

+

C) With a Partner for Time

5x30/24 Cal Row

*20min Cap

TUESDAY

A) 5 Sets in 16min

8-10 Slight Incline DB Bench Press

R60s

10 Barbell Shoulder Press

R60s

+

B) E2MOM x 30min

0-2: 12 BW Tricep Ext

2-4: 30s On/Off Primal to Extended Plank Position

4-6: 14/11 Cal Echo

WEDNESDAY

A) 4x12/Leg

DB FR Box Step Ups

R60s

+

B) 3x20 Walking Lunge Steps w/ Suitcase Hold

R60s

+

C) ) 5x10 Front Squat to Target

R90s

+

D) 5x20sec per side

Copenhagen Planks

THURSDAY

A) 10 Rounds for Time

6 Strict Pullups

10 Push Ups

160m Run

FRIDAY

A) 10min AMRAP w/ a Partner

40 Demon Press

40 Toes to Bar

40 Box Jump Step Down

R1min

EMOM x 10min (alt w a partner)

15/12 Cal Echo

R1min

10min AMRAP w/ a Partner

40 RKBS

40 Suitcases

SATURDAY

8am Olympic Lifts

A) EMOM x 30min

Building CleanTech Work

9am CONDITIONING

Gym Legacy Workout: ""Matt Renna""

E4MOM x 9 Sets (36min)

20 Wallballs

20 Burpees

20 DU > Ball Jumps

200m Run