12/1/2025 - 12/7/2025

ANNOUNCMENTS

1) Vickery Christmas Party - THIS FRIDAY!

Friday, Dec 5th, 7pm @ Skelligs

PAPERLESS POST RSVP is in your email. Please rsvp and let us know you (and guests) will be there. We need to let the bar know.

2) Spence Middle School Christmas Angels

This year we have 40 Angels from the Middle School across the street. This is going on year 8 of helping kids in needs.

Please take an angel off the black board and refer to your email or screenshot below for more info,

MONDAY

A) EMOM x 15min

1: 20sec/side Copenhagen Hold

2: 20sec/side Side Plank Taps

3: 30sec RDL/RDL/RKBS/RKB/KBS

+

B) 7 Sets of Deadlift in 17min

3 Building > 4 Working

10, 8, 6, 6, 4, 4, 4

+

C) 18min AMRAP Alt Round w/ Partner

12/10 Cal Row

10 Box Jump Step Down

TUESDAY

A) E90s x 5 Sets (15min)

1: 8-10 DB Slightly Inc DB BP

2: 50m Hvy FC

+

B) E90s x 5 Sets

1: 8-10 DB Std Shoulder Press

2: 14/11 Cal Echo

+

C) E90s x 5 Sets

1: 12 BW Tricep Ext

2: 40 DU > 80 SU

WEDNESDAY

A) 7 Sets of Fron Squat in 17min

3 Building > 4 Working

10, 8, 6, 6, 4, 4, 4

+

B) 4x20 Bbell Calf Raises

+

C) E2MOM x 5 Sets (20min)

1: 20 Walking Lunges

2: 20 Wallballs

THURSDAY

A) EMOM x 12min

Min 1: 10 T2B

Min 2: 100m Run

R1min

EMOM 10min

Min 1: 15 Ring Rows

Min 2: 10 Barbell Curls

R1min

EMOM x 8min

Min 1: 20 Leg Lifts

Min 2: 15 Superman to Prisoner (wtf prone on bench)

R1min

EMOM x 6min

Strict Pullup

R 1min

EMOM x 4min

14 Burpees

FRIDAY

Vickery Christmas Party TONIGHT at Skelligs. Hope to see everyone there.

A) 5 Rounds fro Qaulity

12 Upright row

12 Std DB reverse fly

10 DownDog to UpDog to Hip Taps

+

B) 5 Rounds

8 DB Frog Stance PC

10 Box Jump Overs

400m Run

SATURDAY

8am STRENGTH

A) EMOM x 30min

Building Clean Tech Work

9am CONDITIONING

A) In a Group of 3, complete the following for total time.

120 Hang DB Snatches (switch every 10)

90 Wall Balls

60 Box Jumps

+

9 Rounds Total (3 Each, rotating rounds)

10/8 Echo Cal

30 Mountain Climbers

12/10 Cal Echo

+

75 Air Squats Together

75 Push Ups

All 3 working together