Weekly Announcements
1) Vickery Christmas Party: Save the Date Dec 10th @ 6pm
.We will be starting our Christmas Party Adventures at Black Friar LAKEWOOD! We will aim to take over their upstairs area... ATTIRE: Come in Holiday attire if you want. We will be wearing our favorite sweater for the season.
WHEN: Sat Dec 10th starting @ 6pm
WHERE: BLACKFRIAR LAKEWOOD 6341 La Vista Dr, Dallas, TX 75214
WHAT: Vickery Limited Bar Tab
WHO: Significant Others and Family are welcome.
Please invite anyone I've missed or you would like to come.
Hope to see y'all there. Questions, text Zach 469-734-3343
FACEBOOKE EVENT LINK: https://fb.me/e/4VuqvH2VK
2) Christmas Angel Tree for Spence Middle School
We will be getting our list of kids names this week and they will be due Dec 18th. Will email more info ASAP. Waiting on school for this
3) Programming 11/28/22 to 1/15/23
We will be entering a period of "Transition" Programming before diving into the start of the year. It will be fun and sweat workouts with structure but no HUGE progression week to week. As we start into the New Year this program will take a bit more shape ramping into the start of the year. Please feel free to text me with any questions and enjoy the next month and a half.
MONDAY
A) 9-15-21
Back Squat (185/135)
Suitcases
*8min Time Cap
+
B) 21-15-9
OHS (115/85)
Toes to Bar
*8min Time Cap
+
C) For Time
50/40 Cal Row
100 Walking Lunge w 50/35# Goblet Hold
*15min Time Cap
TUESDAY
A) For Time
Bench Press
16,14,12,10,8,6
Pushups
6,8,10,12,14,16
+
B) 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
WEDNESDAY
A) 100/88 Echo Bike Cals for Time
5min Cap
+
B) Every 3:30s x 4sets
10/arm Tripod Row
15 DB Chest Fly
+
C) Every 3:30s x 4 sets
12 Chin Ups
12 Supinated Bent Over Rows
THURSDAY
A) 15min to Build to a Challenging Power Clean
+
B) 21min Emom
Min 1: 100m Run
Min 2: 25/25 Sec L/R Plank
Min 3: 3 Challenging Power Cleans
+
C) 50 Push Up to Ground to OH w/ Plate
* 9min Cap
FRIDAY
Emom x10min
Strict Pullups > Light Banded > Negatives
Every 1:15 x 18 Sets
1: 12 /10 Cal AB
2: 16 Box Jump Step Down
3: 12/10 Cal Row
SATURDAY
A) In 15min Perform the Following
1x20 Strict Press
1x12 Strict Press
4x6 Push Press
+
B) Emom x 30min
Station 1: 100m Run
Station 2: 15 Situps
Station 3: 16/13 AB Calories
Station 4: 40sec of Russian Twists
Station 5: 12 Goblet Squats
SUNDAY SPECIALTY CLASS
THIS SUNDAY 12/4- Movement Therapy w/ Jess (Knee Stability)
Upcoming Sundays
TBA