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12/18/2023 - 12/24/2023

Updated: Dec 23, 2023

ANNOUNCMENTS


1) Christmas Angel Tree for Spence Middle School

GIFTS DUE THIS MONDAY THE 18th. PLEASE READ EMAIL for gift wrapping details. Let me know if you have any questions.


2) Thanks to all who came out to the Christmas Party this past Friday.


3)  Christmas Schedule @ Vickery

Saturday 12/23: 9:30am Class ONLY. 12 days of Xmas Workout (ignore pike13 class cap but still register.)

Sunday 12/24: Closed

Monday 12/25: Closed, Merry Xmas

Tuesday 12/26: Noon Mega Class ONLY (ignore pike13 class cap but still register.)

 

MONDAY

A) 5x8-15 Box Dips > 6-8 Negative > 15 Bench Dips

R~60s

+

B)For total time

50 Wall Balls > Goblet Squats

+

5 RFT

50 Double Under > Mountain Climbers (L/R = 2 reps)

12/0 Cal Row

10/8 Cal Echo

+

50 WallBalls


Total Time Cap

25min

 

TUESDAY

A) 5 Sets 16min

10-12 Strict Press

5-10 Pullups > 6 Negatives

+

5 Sets @3010

B1) 10 Ring Standing Curls

B2) 10 DB Skull Crusher

+

C) EMOM x 10min

5/side Single Arm Turkish Sit Up

 

WEDNESDAY

A) 4 Rounds

2.5min to Perform

400m Run


2.5min to Perform

500/450m Row


2.5min to Perform

30 Slamballs


2.5min to Perform

15/side DB Hang Snatch

 

THURSDAY

A) Front Squat @3010

10, 8, 5,5,5

+

B) E4min x 6 sets (28min)

10 Thrusters (95/65)

10 Burpee Over Box (24/20)


Score each rounch for speed

 

FRIDAY

A) Emom x10min

Strict Pullups > Light Banded > Negatives


B) Every 1:15 x 18 Sets

1: 12 /10 Cal Echo

2: 100m Run

3: 10/8 Cal Row

 

SATURDAY

SCHEDULE REMINDER: Only 1 class today @ 9:30am. Still sign up in Pike 13 but ignore any class cap.


12 DAYS OF CHRISTMAS


1 DB Power Snatch (95lb / 65lb)

2 Pullups

3 Burpees

4 DB Push Press

5 DB Front Squats

6 Mtn Climbers (per arm)

7 Jumping Jaxs

8 Toes-2-Bar

9 Box Jumps

10DB Push Ups

11 KBS

12 DB Thrusters


This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete. Both partners complete all # of reps for that movement. Go back and forth until complete

 

SUNDAY SPECIALITY CLASS


This Dec 24th: Cancelled for Xmas


Upcoming Sundays

Dec 31st: Arms w/ Stefan

Jan 7th: Movement Therapy w/ Jess


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