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11/7/2022 - 11/13/2022

Updated: Nov 8

Weekly Announcements


1) Vickery Christmas Party: Save the Date Dec 10th


 

MONDAY

A) Partner Workout

*One working and one resting

**rest in time remaining


Min 0-9

Row 2000m/1800m

*Switch every 250m/200

+

Min 9-18

100 DB Demon Press

100 T2b

+

Min 18-27

Echo Bike 112/ 92 Cals

+

Min 27-36

10 Partner Russian Twist (Right)

10 Partner Russian Twist (Left)

30 Anchored Situps

60sec Plank Together

 

TUESDAY

A) E2MOM x 16min

Min 0-2: 15 Chainsaw Row per arm

Min 2-4: 15 Cyclist Goblet Squats

+

B) E3MOM x 10 Sets

8 BackSquat @2011 (focus on 1 second at the top)

8 Pull Up (No dropping)

 

WEDNESDAY

A) 10min Amrap

Banded Plank Circles 12 to 6 to 12

20 Suitcases

+

B) 4 Sets

7/7/7 Barbell Curls

20 Kb Horn Curls

20 Bicycle Crunches

12/10 Cal AB

Rest as Needed

+

C) 4 Sets

21 Skull Crushers

20 Overhead Tricep Ext

10 Toes to Bar

12/10 Cal Row

Rest as Needed

 

THURSDAY

A) E2MOM x 16min

Min 0-2: 12 Seated Arnold Press

Min 2-4:

+

B) E3MOM x 10 Sets

8 Deadlift @ 30X1

10 DB HG BP @30x1

 

FRIDAY

A) Partner 1: 3min Straddle Stretch on wall

Partner 2: 90sec Pigeon Stretch per side

Switch

+

B) 6 Sets

300/250m Row

12 Power Snatch

10 Burpee Over Bar

R2min

 

SATURDAY

A) Every 8:30sec x 4 Sets

500/450m Row

400m Run

30 Burpees

 

SUNDAY SPECIALTY CLASS


This Sunday Nov 13th: Arm Day w/ Stefan


Upcoming Sunday Specialty Class Schedule

Nov 20th: Toes to Bar Technique w/ Bill

Nov 27th: CLOSED Thanksgiving

 


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