11/17/2025 - 11/23/2025

ANNOUNCMENTS

1) Vickery Christmas Party

Friday, Dec 5th, 7pm @ Skelligs

PAPERLESS POST RSVP is in your email. Please rsvp and let us know you (and guests) will be there. We need to let the bar know.

MONDAY

A) 5min AMRAP

3 Strict Pullups

10 Alternating Drop Lunge

R1min

5min AMRAP

3 Chinups

10 Barbell RDL

+

B) Alternating with a Partner 14min

100m FC

+

C) 6 Sets of Deadlift in 14min

12,10, 8, 8, 8, 8

*At some point in this day get 2 sets of 18-25lying hamstring curls. Be careful the machine is old and finnicky. Best of luck weary travelers.

TUESDAY

A) 5 Sets in 15min

8-10 Slight Incline DB Bench Press

8-10/arm Seated DB Ext Rotation

+

B) 5 Sets in 15

8 Seated KB Strict Press

10-14 Single Ring Tricep Ext

+

C) For TIme

20-16-12-8-4

Push Up to Toe Touch

Echo Bike (F=16-12-8-4-2)

WEDNESDAY

A) 5 Rounds

6 Back Sq to Target

10 Cyclist Squats

+

B) 5x8 Front Squat

*no target

R~90s

+

C) 4x20 Bbell Calf Raises

R60s

+

D) 3x20 Walking Lunge Steps w/ Suitcase Hold

R60s

THURSDAY

A) EMOM x 40min

Min 1: 10 Bent Over Barbell Rows

Min 2: 15 Anchored Wtd Situps

Min 3: 10 Reverse Flies

Min 4: 10 Toes to Bar

Min 5: 10 Db Curls

FRIDAY

A) Two times through...

3 Rounds

10 Db PC

10 Burpees

Right into...

4min AMRAP

10 Wallballs

20 DU

Right Into..

3 Rounds

200m Run

5 Medball Clenas

Right into..

4min AMRAP

10 Demon Press

10 Suitcases

SATURDAY

8am STRENGTH

A) EMOM x 30min

Building Snatch Tech Work

9am CONDITIONING

Gym Legacy Workout: ""Austin Roberson""

A) EMOMx10min Strict Pullups B) 6 Rounds with a Partner 21's Bicep Curls C) Tough Tail Pipe 50-40-30-20-10 (F: 40-32-24-16-8) Row Cals Static KB Fr Hold *one partner holding - one rowing