Weekly Announcements
1) Food Drive for Spence Middle School!
All cans delivered by THIS THURS 11/19 to Vickery Front Lobby.
2) Pre- Order for Crew Neck Sweatshirts and Long Sleeve Hoodies
****Order before SUNDAY (11/22)****
*If you want both please fill out two separate forms.
3) . Black Friday LIMITED Upfront Membership Sale
****Opens 12am on Friday Nov 27th****
(More Info Next Week!)
4) Build Out Update.... Still...
Well we have most everything done, sinks will go in this week, then small work here and there around the gym. Paint finished will be the last to come and touch up and put the VA logo up. Then signage and outside lighting will be the last to come.
Thanks for being flexible everyone.
MONDAY
4 Sets
A1) 10/leg Back Rack Split Squat @2110*
*Rear foot on 4-6inches of plates
R45s
A2) 10-12 Strict Pullup with Pause at Top
R45s
+
4 Sets
B1) 10 Front Squats @ 31X0
R45s
B2) 10/arm Chainsaw Row
R45s
+
C) 3 Sets
4 Min Clock
400m Run
-in time left over complete as many rounds as
you can of the following
2 KB Split Clean Rt (53/35l)
2 KB Single Arm Rack Lunge Rt
2 KB Single Arm Thruster Rt
2 KB Split Clean Lft
2 KB Single Arm Rack Lunge Lft
2 KB Single Arm Thruster Lft
R2mins after each set
TUESDAY
4 Sets
A1) 8-10 Deadlifts @3131*
R45s
A2) 5 reps/knee Half Kneeling Barbell Press @20X2
R45s
+
4 Sets
B1) 8/leg Barbell Split Stance RDL @3010
R45s
B2) 10 DB/KB Push Press @30X1
R45s
+
C) For Time
4-6-8-10-12-14-16
L-Sit Lift Overs (L+R = 1)
*30 Double Unders between Sets
Rest 2mins between
2-4-6-8-10-12-14
Toes to Bar > Toes to Rings > Quality Kipping Knee Raise
*6 Burpees between sets
WEDNESDAY
4 Sets
A1) 12 Bench Press @31X0
R45s
A2) 12 DB/KB Bent Over Rows @31X0
R45s
+
4 Sets
B1) 12 Strict Dips
R45s
B2) 12-14 Supinated Grip Body Rows @ 30X0
R45s
+
C) 12mins Continuous Pace:
6 Dual DB/KB PC Clean (53/35)
20sec Dual KB/DB Front Rack Hold
6 Kipping Chest to Bar
6 Dual KB/DB Push Press (53/35)
20sec Dual KB/DB Front Rack Hold
6 Strict Dips
THURSDAY
4 Sets
A1) 10 Snatch Grip Romanian Deadlift @3110
R45s
A2) 16 Suitcase Long Step Walking Lunge @30X0
R45s
+
4 Sets
B1) 10 Barbell Hip Bridge @20X2
R45s
B2) 10 Goblet 1-1/4 Squat @2111
R45s
+
C) 12min EMOM
Min 1: 15 RKBS (70/53)
Min 2: 10 Alternating Goblet Reverse Lunge
to Step Up
Min 3: 20-30sec Dual KB Hollow Flutter Kicks
FRIDAY
4 Sets
A1) 10/arm Tall Kneeling Filly Press @2111
R45s
A2) 8-10 Rep Close Grip Low Barbell Pushups @3011
R45s
A3) 12 Supinated Seated Bicep Curl @ 3111
R45s
+
C) 3 Sets
15 HR T Push Ups
R30s
10 Db Shoulder Lat Raise
20sec Iron Cross Hold
R30s
15 Db Hammer Curl @20X0
Rest as needed
SATURDAY
30min Partner Amrap
30 Hang Power Snatch (135/95) > Demon Press (60/45)
30 Burpees
30 Strict Pullups > Partner Pull Ups > RR
SUNDAY
Pre Registered Open Gym Slots
11am and 12pm