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