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11/20/2023 - 11/26/2023

Updated: Nov 24, 2023

ANNOUNCMENTS


1) Vickery Thanksgiving Gym Schedule

Wed Nov 22nd: No 6:30pm

Thurs Nov 23rd: No classes

Fri Nov 24th: 12pm Mega Class (no class cap enforced, enroll on pike)

Sat Nov 25th: Normal 8:30am/9:30am

Sun Nov 26th: No Sunday Specialty Class


2) New OFFICIAL Coaches

As of last week Autumn and Victoria of finished their training and became Vickery Coaches. Make sure to say congrats in classes this week!


3) Starting week of December 4th we will have a 6:45am class daily. Instead of just Monday/Wed/Fri

 

MONDAY

Every 6min Complete the Following Sections


A) 3x12 HG DB Bench Press @3010 tempo

+

B) 1000/900m Row for Time

+

C) 2x10 Bench Press

+

D) 60/48 Cal Echo for Time

+

E) 2x8 Incline Bench

+

F) AMRAP

40 Sit Ups

40 Double Unders

 

TUESDAY

A) 3 Rounds for Warmup:

15 Russian KBS

10 Goblet Squats

5 squat jumps

+

B) In 12 min Perform the Following

5x6/side Bulg Split Squat*

+

C) 200 Walking Lunges

*Every 3 min do 10 burpees

*Do not start with 10 burpees

*18min Cap

 

WEDNESDAY

No 6:30pm Class Today


A) 5 Sets

1,2,3,4,5 Strict Chin Up Ladder



*12min Cap

+

B) 21min Amrap w/ Partner

8 Hang Power Cleans (155/105)

15 Box Jump (24/20)

 

THURSDAY


No Classes


Have a great Thanksgiving.

 

FRIDAY

ONLY 12pm Class Today. Ignore class cap on pike 13 but still register.


A) 6min AMRAP

6/side Full KB Clean

6 Yoga Pushup

+

B) 5 Sets in 20min

10 Back Sqaut

Immedaitely into

20 UB RKBS

Rest as Needed

+

C) Every 1:15 x 18Sets

1: 12 /10 Cal Echo

2: 12 Drop Lunges

3: 12/10 Cal Row

 

SATURDAY

In 15min 5 sets

A1) 8 Seated HG Db Strict Press @3010

R20s

A2) 20 Inverted Rows

Rest as Needed

+

For time:

550m Run

75 Double Unders or Ball Jumps

75 Mtn Climbers

75 Push Ups

75 Sit Ups

75 Mtn Climbers

75 Double Unders or Ball Jumps

550m Run

 

SUNDAY SPECIALITY CLASS


This Nov 26th: Cancelled for Thanksgiving


Upcoming Sundays

TBA


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