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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