ANNOUNCMENTS
1) Vickery Christmas Party - MARK YOUR CALENDARS
Evite coming this week - PLEASE RSVP
Friday December 6th @ 8pm
Upstairs at Blackfriar in Lakewood (6341 La Vista Dr)
2) Program Ending
Last week of this program cycle and then we will have a "transition" week into Thanksgiving
2) Thanksgiving Schedule (not this week)
11/27 Wed - 630pm Cancelled
11/28 Thurs - All Classes Cancelled
11/29 Fri - 9am Mega Group Class (all others cancelled)
11/30 Sat - 9am Group Class (Strength Cancelled)
12/1 Sun - Specialty Class Cancelled
MONDAY
A)Min 1-10
EMOM
10 DB Snatch
4 Burpees
+
B) Min 11-20
AMRAP
10 Box Jump Step Down
10/10 KB/DB SA Pushpress
+
C) Min 20-25
Max Toes to Bar
+
D) Min 25-30
Max side/forearm Plank
+
E) Min 30-35*
80/65 Cal Row
or
60/45 Cal Echo
*Cals remaning = burpees
TUESDAY
A) 4 Sets
2-10 Wtd/BW/Assisted Chinups
15 Goblet Cyclist Squats
+
B) E3MOM Alternating Sets x 10sets
Set 1:
6 BackSquat
8 Pull Up
Set 2:
8 Bulg Spl Sq w/ suticase hold
10 Seal Row
WEDNESDAY
A) 3 Sets w/15sec Rests Btwn Mvmnts
60s Plank
60s Plank Rt
60s Plank Lft
60s Bottom of Squat
60s Push Ups
R60sec after each set
+
B) 4 Rounds for time:
400m Run
30sec Wall Ball Chest Throws
30sec per side Wall Ball Rotational Throws
30sec Suitcases
30sec DB Curls
30sec Dual OH Tricep Ext
R60s
THURSDAY
A) Max Handstand Hold on Wall
or
Handstand Hold Practice on wall
+
B) 5 RFT w/ a partner
50 Kettlebell Taters (53/35)
50 Knees to Elbows
90 Double Unders
Time Cap 30 min
FRIDAY
A) E3MOM Alternating Sets x 14sets ( 42min total)
Set 1:
10 Incline DB Bench Press
15 Banded Hamstring Curls
Set 2:
8-12 Deep Stretch Deficit Push Ups
12 Bbell Frog Stance DL
SATURDAY
8am STRENGTH
A) 5 Sets
6-8 Hvy Hack Sq
followed immediately by....
20sec Rebounding wtd Vertical Jumps
R3-4min
+
B) 5x12 Bbell SINGLE LEG Calf Raise
9am Conditioning
A) EMOM 35min
Min1: 10/8 cal row
Min2: 8-10 Burpees
Min3: 100m Run
Min 4: 12 BW Box Step Ups
Min 5: 30s Bar Hang
SUNDAY SPECIALTY CLASS
This Sunday 11/24 - Cardio and Abs w/ Zach
Upcoming Sunday Specialty Class Schedule
Dec 1 - Cancelled bc Thanksgiving Weekend
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