ANNOUNCMENTS
1) Starting week of December 4th we will have a 6:45am class daily.
Instead of just Monday/Wed/Fri
2) Vickery Holiday Party - Mark your Calendars
When: Night of Friday Dec 15th
3) Christmas Angel Tree for Spence Middle School
I will email and update this page when I get more details this week.
MONDAY
20min
A1) Bench Press
16,14,12,10,8,6
Immediately into....
A2) BW Tricep Ext
6,8,10,12,14,16
R~90s
+
B) 20min for 10 Sets w/ a Partner (Each do 5 sets)
1:45 Row for Max Meters
Trans 15s
*Reset Monitor
*Rest while Partner is going
*Increase intensity per interval
TUESDAY
A) 3x20 Goblet Squat
+
B) 21-15-9
Front Sqaut (115/85)
Toes to Bar
*6:30 Time Cap
+
C) For Time
50/40 Calories Echo
100 Walking Lunge w 50/35# OH
*15min Time Cap
WEDNESDAY
5 Sets
A1) 5 Pullups
R30s
A2) 10/side Lawn Mower Pulls
R60s
+
4 Sets
B1) 8 Seal Row
R30s
B2) 10 Seal Flies
R60s
+
4 Sets
C1) 8 Wtd Chin Ups > Chin Ups > Banded
R30s
C2) 12 Supinated Bent Over Rows
R60s
THURSDAY
A) 2 Rounds*
10 Dip n Drive
10 Elbows high and outside
10 Snatch Grip RDL
10 Muscle Snatch
10 Power Snatch
10 Snatch Drops
10 Full Snatch
+
*Can only rest between Rounds
*During the complecx the weight can rest anywhere but the ground +
B) 24min Emom
Min 1: 10 Rower Pikes
Min 2: 25/25 Sec L/R Plank
Min 3: 3 Challenging Power Cleans
FRIDAY
A) 3 Rounds
20 Banded GM
10/side Deficit SL Hip Bridge
15 PVC PT
+
B) 10min Clock
HS Practice
+
C) Building Sets of RDL
14,12,10,8,6
+
C) 15min AMRAP w/ a Partner
20 Suitcases Each
20 Nordic Curls Total
SATURDAY
A) Emom x 32min
Station 1: 12/10 Calore Row (50s Cap)
Station 2: 10 Box Jump Step Down
Station 3: 15 Slam Ball
Station 4: 10 Burpees
SUNDAY SPECIALITY CLASS
This Dec 3rd: Cardio and Abs w/ Zach
Upcoming Sundays
Dec 10th: TBA
Dec 17th: TBA
Dec 24th: Cancelled for Xmas
Dec 31st: TBA
Jan 7th: TBA