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11/13/2023 - 11/19/2023

Updated: Nov 16, 2023

ANNOUNCMENTS


1) Vickery Thanksgiving Potluck

When:? Saturday November 18th

Time? 1:00pm Where? Vickery Athletics What? Come hang out at the gym and bring your favorite thanksgiving dish, side, dessert, or specialty drink. Make or buy it! We will hang out at the gym and play some party games. Vickery will provide additional beverages.


2) Vickery Thanksgiving Gym Schedule

Wed Nov 22nd: No 6:30pm

Thurs Nov 23rd: No classes

Fri Nov 24th: 12pm Mega Class (no class cap enforced, enroll on pike)

Sat Nov 25th: Normal 8:30am/9:30am

Sun Nov 26th: No Sunday Specialty Class


3) Starting week of December 4th we will have a 6:45am class daily. Instead of just Monday/Wed/Fri

 

MONDAY

A) 4 Sets

20 Suitcases > Straight leg sit ups

60sec UB Plank

+

B) 5 Sets

8-10 Bench Press @2010

Immedaitely into...

10-20 UB DB Push Ups

Immedaitely into...

500/450m Row @ ~90%

R~2m30s

 

TUESDAY

A) For Time

30/side DB Snatches (50/35) 30/side DB Push Press

30/side DB DL

30/side SA DB Thruster

+

B) 20 Rounds w/ a Partner

10 Pullups > Jumping C2b

100m run

+

30 Front Squats (155/105)


Cap 25min

 

WEDNESDAY

A) 5 Sets in 14min

100m Front Rack KB Carry

+

4 Sets in 14min

B1) 12-15 OH Tricep Extensions

R~60s

B2) 8-10/side Heavy Chainsaw Row

R~60s

+

C) EMOM x 12min

Min 1: 10-12 Seated Supinated Curls

Min 2: 10 T2B

 

THURSDAY

10 Sets w/ a Partner*

12 Devil Press

25/20 Cal Echo


*Each partner does an entire round at one time


*5 rounds each

 

FRIDAY

A) 4x12 @3010

Barbell RDL

+

B)4x12 @3010

Seated Hammer DB Curl

R60s

+

C) 3x20 Tall to Low Planks

R60s

+

D) 4x12

Standing Barbell Reverse Curl

R60s

+

E) With a Partner for Time

80-60-40-20

Abmat Situps

 

SATURDAY

A)With a Partner For Time

1000/900m Row

90 Burpee Over Row

90 Wall Balls

90 RKBS

1000/900m Row

90 Wall Balls

90 Burpee Over Row

90 Box Jump Step Down

 

SUNDAY SPECIALITY CLASS


This Nov 19th: Movement Therapy w/ Jess


Upcoming Sundays

Mov 26th: Cancelled for Thanksgiving


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