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12/11/2023 - 12/17/2023

ANNOUNCMENTS


1) Vickery Christmas Party

Where: Black Friar Pub IN LAKEWOOD

6341 La Vista Dr, Dallas, TX 75214

When: 7:30pm on Friday the 15th

This is a bar setting at night so kids at the bar are probably not a great mix. 

We will provide a limited bar tab and Holiday sweaters and attire are encouraged. 


2) Christmas Angel Tree for Spence Middle School

All the christmas angels are now taken. Please have all gifts back at Vickery NEXT Monday the 18th. Thanks so much everyone.

 

MONDAY

A) Emom x 12 min

Min 1: 6-10 Box Dips

Min 2: 6-10 Push Ups

+

B) 20min Amrap

2 Wall Walks

12 DB Push Press

250/200m Row

 

TUESDAY

A) Emom x 7min

3/side front to back lunges

6 KBS

+

B) 6x6 Backsquat

+

C) 30min Amrap w a Partner

40 Wallballs (20/14)

40/32 Cal Echo

40 Toes to Bar

 

WEDNESDAY


A) Bullet Proof Shoulders as a Class


+


B) For Time

10 Strict Pullups

10 Kipping Pullups

300m FR/OH KB carry

20 Strict Pullups

20 Kipping Pullups

300m FR/OH KB carry

30 Strict Pullups

30 Kipping Pullups

300m FR/OH KB carry


*35min time cap


 

THURSDAY


A) 5 Rounds

10/side Hang Db C and J

10 Hang Power Snatch

10 Burpees over bar


R3min

 

FRIDAY

A) 4 sets

20/side Laying Wall Abductor Raises

10/side Single Leg Calf Raise

+

B) Drop lunge w Barbell from red/yellow stack

10,8,5,5,5,5,5

+

C) Deadlift

10,8,5,5,5,5,5

 

SATURDAY

A) 850m Run

Amrap box jumps

+

8min Amrap

20 Abmat Situps

10 Airsquats

+

8min

1000m Row or 60/48 Cal Echo

Amrap Burpees

 

SUNDAY SPECIALITY CLASS


This Dec 17th: Arms w/ Zach


Upcoming Sundays

Dec 24th: Cancelled for Xmas

Dec 31st: Arms w/ Stefan

Jan 7th: Movement Therapy w/ Jess


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