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11/14/2022 - 11/20/2022

Updated: Nov 15

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

 


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