Weekly Announcements
1) Gifts Due This THURSDAY!
Vickery Angels for Spence Middle School
Details in Email and FB Page about wrapping gifts and bringing in a box.
2) Holiday and New Year Schedule
Wed Dec 23rd: 12pm 4:30pm, an 5:30pm Group Classes Only
Thursday Dec 24th: 10am Class - 12 Days of Christmas Workout
Friday Dec 25th: Closed
Saturday Dec 26th: 9am Class Only
Thursday Dec 31st:: 9am and 10am Group Class
Friday Jan 1: 10am Community Class
Open Gym Add On: $35
If these hours don't work
3) The Lifestyle Plan @ Vickery Athletics
Jan 15th - 25th (70 Days)
We will be working a good friend and mentor Roberto. Follow him and his brand on Instagram.
We want serious applicants only.
Text-469-734-3343
More info coming via video THIS WEEK!
Monday
A) 7min Amrap
5 Up to Down Dog to Shoulder to Taps
20sec Ring/Box Dip Hold
5 Dip Negatives
2 Burpees
+
B) 15 min Amrap
10 UB DB Bench Press
5/5 Mix Grip Strict Pullup
12 Ring Dips > Box Dips > 7 Dip Negatives > 14 Bench Dips
10 Full 100% Rower Pulls on 10/8.5 Damper
+
C) 3 Sets
25sec L Hang or Knee Raise Hold
Right into
3min Amrap
15 Burpees
15 Wallballs
R2min
TUESDAY
A) Every 2.5min x 4 sets
10 Snatch Grip DL
10 Behind the Neck Snatch Grip Snatch Drops
10 Hang Power Snatch
+
B) E2MOM x 5 sets
8-12 Frog Stance DL
8/8 SL Hip Bridge
+
C) E2MOM x 4 Sets
4 Box Jump (30/24)
8 KBS (70/53)
12sec AB Sprint @ 100%
R2min
E2MOM x 4 Sets
14 Alternating Plate Jump Lunges
12sec Row @ 100%
WEDNESDAY
A) 18min Running Clock:
Row Continuously @ moderate pace
*At the 0, 6, 12min mark get off the rower
and complete
30 Bench Dips
*At the 3, 9, 15min mark get off the rower
and complete
15 Hand Release T Push Ups
-Rest and Transition 4-5min-
B) 18min Running Clock:
AB Continuously @ moderate pace
*At the 0, 6, 12min mark get off the bike
and complete
15 Dual KB/DB Curl to Press
*At the 3, 9, 15min mark get off the bike and
complete
20 Ring Face Pulls
THURSDAY
A) 10min Amrap
10 Reps of 1-1/4 Barbell Z Press
10 Barbell Bent Over Rows
+
R4min
+
B) 10min Amrap
12 Tall Kneeling KB Goblet Press
12 DB Hammer Curls
+
R4min
+
C) 10min Amrap
12 Kipping Pullups
Wall Walk to 12 Alternating Shoulder Taps
FRIDAY
A) 6min Amrap
10/10SL Hip Bridge on Bench
10/10 Kick Stand Pistol Squat
+
B) 5x10 Box Squat*
*Control Down, Deload on Bench/Box, Explode Up
R75s
+
C) 5 Rounds for Quality
10 Alternating Strict SL Toes to Bar
20sec/ Arm Single Arm Tall Plank
6 KB/DB Front Rack Squats (70/53)
20sec Overhead Hold w/ KB/DB
SATURDAY
A) 3 Rounds
7 Reverse Flies
6 Banded In and Out Pushups
5 Inch Worm to Up Dog
4 Burpees
+
B) 3 Sets
50 Double Unders > Jumping Jacks.
8 Dual KB Gorilla Rows
10 Jumping Pushups
12 Feet Elevated Ring Rows
50 Double Unders
R90s Between Rounds
C) 3 Sets
12 Burpees
6 Renegade Row (Push up + 1 Arm Row = 1 rep)
8 Db Push Press (same wt as RenR)
10 Bench Deps
12 Burpees
R90s
SUNDAY
No Coach staffed Open Gym anymore. Only Open Gym Add On Members.
Sunday Specialty classes will start in Jan and will be included in membership.
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