Weekly Announcements
1) Vickery Christmas Party: Save the Date Dec 10th
More info soon
2) Thanksgiving Hours
Wed Nov 23rd: 12pm ONLY
Thurs Nov 24th: Closed
Fri Nov 25th: 12pm ONLY
Sat Nov 26th: 9:30am ONLY
Sun Nov 27th: Closed
MONDAY
A) 4 Sets
10 Hang Power Cleans (135/95)
14 Box Jump
25/20 Cal Row
R1min
+
B) 10-1 DB Hang Snatch/per arm (50/35)
1-10 Burpees Over DB
15min Cap
TUESDAY
A) E4MOM x 4 sets
10sec Chin Up Hold
10/side Front Foot Elevated Knee Over Toe Split
10 Bent Over Supinated Row
+
B) E3MOM x 10 Sets
8 BackSquat @2011 (focus on 1 second at the top)
8 Pull Up (No dropping)
WEDNESDAY
A) 6min AMRAP
8/side Thread the Needles
10 Db Curls
12 Alternating Low Cossack Squats
Right into..
B) Emom x 8min
Min 1: 12 Body Weight Tricep Ext
Min 2: 20 total Skater Jumps
Right into..
C) Emom x 6min
20sec Crab Hold
R10s
20sec Hollow Body
R10s
Right into...
D) Emom x 12min
MIn 1: 14 LM Windhsield Wipers
Min 2: 8/side Hammer Curl
Min 3: 20second per side Side Plank
Right Into...
E) EMOM x 8min
MIn 1: 2-3 Wall Walks
Min 2: 12 180 Jumping Squats
Right Into...
F) Emom x 6min
20sec Crab Hold
R10s
20sec Hollow Body
R10s
THURSDAY
A) E4MOM x 4 sets
5 Nordic Curl
10/side Side Lean Lateral Raise
10 Upside Down KB Front Ri
+
B) E3MOM x 10 Sets
8 Deadlift @ 30X1
10 DB HG BP @30x1
FRIDAY
8 Sets
20s Hanging L Sit
20S Rest
+
8 Sets
10/arm DB Hang Snatch
15 Pushups
10 T2B
15 Cal Row
SATURDAY
A) E5min x 7 Sets
Finish in any Order
10 Pullups > 12 Barbell Pull Ups
15/12 cal Row/AB or 300m Run
25 Air Squats
SUNDAY SPECIALTY CLASS
This Sunday Nov 20th: Toes to Bar Technique w/ Bill
Upcoming Sunday Specialty Class Schedule
Nov 27th: CLOSED Thanksgiving