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