11/24/2025 - 11/30/2025

ANNOUNCMENTS

1) Thanksgiving Week Schedule

Mon and Tues: Normal Schedule

Wed: 630pm Cancelled

Thurs: Happy Thanksgiving! No classes.

Friday: 12pm CLASS ONLY! Saturday: 9am CLASS ONLY (no 8am)

2) 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) EMOM x 12min

Min 1: Chin Up Negatives

Min 2: 45sec Pronated RR Hold

Min 3: 15/side Standing Oblique Crunch

+

B) ) 5 Sets w/ a Partner (20min)

2min Row Each for steady pacing

+

C) 6 Sets of Deadlift in 14min

12,10, 8, 8, 6, 6

*At some point in this day get 2 sets of 18-25 lying hamstring curls.

*At some point in this day get 2 sets of 18-25 Back Extensions

TUESDAY

A) 5 Sets in 16min

8 Slight Incline BARBELL Bench Press

R60s

8 Db Stagger Stance Shoulder Press

R60s

+

B) 4 Rounds in 10min

15 T. Kn. OH Db Tricep Ext

15 Db Incline Flies

+

C) 15min AMRAP

15 Seated 90degree Raise

15 DB Front Raise

WEDNESDAY

630pm Class Cancelled Tonight.

Please have your boss text me @ 469-734-3343 to set up a call if he wants to keep you late and you can't make the 530pm the day before Thanksgiving. I will happily talk to that loser.

A) EMOM x 10min

Min 1: 15 OHS

Min 2: 10 Db Zercher Hold Good Mornings

+

B) 4x14 Walking Lunge Steps w/ Suitcase Hold

R60s

+

C) 5x8 Front Squat

*no target

R~90s

+

D) Flight Simulator: 13min Cap

THURSDAY

Happy Thanksgiving - All classes cancelled today!

Enjoy the day off and see you tomorrow for a group workout at NOON!

FRIDAY

Noon class only today! All other classes cancelled.

For Time

4 Rounds of:

15/12 calorie Echo Bike

15 Pull-Ups

Rest 3 minutes

Then, 3 Rounds of:

20 DB Deadlifts (35/20)

20 DB Thrusters (35/20)

Rest 2 minutes

Then, 2 Rounds of:

25 Alternating DB Snatches (35/20)

25 Toes-to-Bars

Rest 1 minute

Finally, 1 Round of:

30 Burpees

30 Demon Press(35/20)

Time Cap: 30 minutes

SATURDAY

8am STRENGTH

Strength Class Cancelled this Weekend. Only 9am.

9am CONDITIONING

A) 4 Rounds for Max Reps each Station

1- Echo Cals

2- No Push Up Burpee Over Bar

3- Hang Power Clean(95/65)

4- Suitcases

5- Row for Cals

6- Rest

20sec Rest BETWEEN each minute