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11/21/2022 - 11/27/2022

Updated: Nov 25

Weekly Announcements


1) Vickery Christmas Party: Save the Date Dec 10th

More info soon


2) Thanksgiving Hours

Ignore class caps for Holiday Class 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

Mon 21nd: Normal Class Schedule


22min to Finish A+B

A) 4x10 Bench Bench Press @3010

+

B) 4x15 Supinated Bent Over Row

+

C) EMOM x 10min

Min 1: 12-15 DB OH Tri Ext

Min 2: 16-20 Suticases

+

D)14min AMRAP for Max Cals

Alt Rounds w/ partner

30sec Row

5 Burpee Over Rower

 

TUESDAY

Tues 22nd: Normal Class Schedule


A) E3MOM x 5 Sets

8 BackSquat @2011 (focus on 1 second at the top)

8 Pull Up (No dropping)

+

E3MOM x 5 Sets

5 BackSquat @2011 (focus on 1 second at the top)

8 Pull Up (No dropping)

 

WEDNESDAY

THANKSGIVING SCHEDULE: 12pm Class Only (Ignore class caps)


Vickery Turkey Trot

5 Rounds

275m Run

30 Air Squat

275m Run

Rnd 1: 30 Burpees > Rnd 2: 30 Push Ups > Rnd 3: 30 BJ > Rnd 4: 30 Pullup > Rnd 5: 30 Burpees

 

THURSDAY

THANKSGIVING SCHEDULE: Closed, Enjoy the Holiday.

 

FRIDAY

THANKSGIVING SCHEDULE: 12pm Class Only (Ignore class caps)


4 Sets

A1) 12 Incline Close Grip Bench Press @31x0 (2 red plates incline)

R60-75s

A2) 10 Ring Rows @20x2

R60-75s

+

B) 4x10/side Db Tripod Row

R60-75s

+

C) 20min AMRAP

20 Elbow to Tall Plank

50m Heavy DB FC

10 Alt Gorilla Rows

10 HR Pushups

 

SATURDAY

THANKSGIVING SCHEDULE: 9:30am Class Only (Ignore class caps)


A)Min 1-10

Emom

10 KB/DB Snatch

4 Burpees

+

B) Min 11-20

Amrap

200m Run

10/10 KB/DB Pushpress

+

C) Min 20-25

Max Toes to Bar

 

SUNDAY SPECIALTY CLASS


This Sunday Nov 27th: CLOSED Thanksgivin


Upcoming Sunday Specialty Class Schedule

TBA

 


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