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12/20/2021 - 12/26/2021

Weekly Announcements

1) Christmas Schedule

Thursday Dec 23rd: No 5:30pm/6:30pm

Friday Dec 24th: 9:30am Class Only (12 Days of Christmas Workout)

Saturday 25th: No Classes

Sunday 26th: No Classes


2) Hoodie Pre Order by Dec 26th

Pre Order @ link below

https://www.vickeryathletics.com/vapreorder

 

MONDAY

A) 9-15-21

Back Squat (155/105)

Suitcases

*7min Time Cap

+

B) 21-15-9

OHS (115/85)

Toes to Ring

*7min Time Cap

+

C) For Time

50/40 Calories AB

100 Walking Lunge w 50/35# Goblet Hold

*15min Time Cap

 

TUESDAY

A) For Time

Bench Press

16,14,12,10,8,6

Pushups

6,8,10,12,14,16

+

B) 10 Sets w/ a Partner (Each do 5 sets)

1:45 Row for Max Meters

Trans 15s

*Reset Monitor

*Rest while Partner is going

*Increase intensity per interval

 

WEDNESDAY

A)12min to Perform

5x5 Weighted Pullups

+

4 Sets in 15min

B1) 10/arm Tripod Row

R30s

B2) 15 DB Chest Fly

R60s

+

4 Sets in 15min

C1) 8 Chin Ups

R30s

C2) 12 Supinated Bent Over Rows

R60s

 

THURSDAY

No 5:30pm/6:30pm Tonight

A) 15min to Build to a Challenging Power Clean

+

B) 21min Emom

Min 1: 100m Run

Min 2: 25/25 Sec L/R Plank

Min 3: 3 Challenging Power Cleans

+

C) 50 Push to Ground to OH w/ Plate

* 9min Cap

 

FRIDAY

Only 9:30am Class Today

*Note this class will be slightly longer than an hour


12 DAYS OF CHRISTMAS Partner Wod


1 Power Snatch (95lb / 65lb)

2 Deadlifts

3 Burpees

4 Pull-ups

5 Toes-2-Bar

6 Mtn Climbers

7 Air-Squats

8 Jumping Lunges (each jump = 1)

9 Box Jumps

10 Wall-Balls

11 KBS

12 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

 

Saturday


Classes Cancelled Merry Christmas!

 

CANCELLED - SUNDAY SPECIALITY CLASS


Dec 26- Cancelled bc Christmas Weekend


Upcoming Sundays

Jan 2nd - Conditioning w/ Zach

Jan 9th - Movement Therapy w/ Jess (Knee Stability)

Jan 16th - Arms w/ Stefan

Jan 23rd - Snatch Lifting Day w/ Wes

Jan 30th - Conditioning w/ Lara

 

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