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11/27/2023 - 12/3/2023

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


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