ANNOUNCMENTS
1) Vickery Winter Pre-Order
-ENDS WEDNESDAY JAN 15th (next week)
-See store link below for preorder.
-Unisex Zip Up Hoodie and Ladies Styled Oversized Crew Neck.
2) Weather Closures for Vickery Athletics
-Thursday Jan 9th: Morning and evening (430/530/630pm) classes CANCELLED
12pm IS THE ONLY CLASS THURSDAY
-FRIDAY: Morning (545/645am) CANCELLED
12pm and 430/530pm are still on
3) Victoria's Going Away Party
-See Details Below.
-Please RSVP at the link below.
MONDAY
A) 3 Rounds
10 Burpees
15 DB Strict Press
15 Barbell RDL
+
B) E5MOM x 7 Sets
14/12 Cal Row
8 Strict Press
12/10 Cal Echo
12 Deadlift to Plates
TUESDAY
A) EMOM x 16min
Min 1: 10 Strict K2E
Min 2: 40sec of Low Rotational Chop
Min 3: 4-10 CG Chin Ups (w/ Pause)
+
B) 5 Rounds for Time
20 Ring Rows
20 Suitcases
20 Hvy Renegade Row (10/side)
20Spider Mtn Climbers
WEDNESDAY
A) 2 Sets through w/ 2 rounds of each Movement
35sec work/20sec Rest
Dips
Overhead Reverse Lunge
Push Ups
KB SDLHP
Russian Twists
B) 3 Sets
Set 1: 40s Work/ 20s Rest
Set 2: 30s Work/ 30s Rest
Set 3: 20s Work/ 40s Rest
Bench Hop Overs
Row
RKBS
Drop Squats
Primal Hold Feet Taps
THURSDAY
Thursday Jan 9th; MORNING CLASSES WILL BE CANCELLED
12pm should be on no matter what. I am coaching and will be here. Drive safe.
I will send a text regarding evening classes when we actually see what is going on tomorrow.
A) EMOM x 16min
MIn 1: 10/8 Cal Echo
Min 2: 7/leg Knee Over Split Sq
+
B) 5x6 Back Squat
R90s-2min
+
C) 5 Sets
10-12 Standing Barbell Calf Raise
8 Nordic Curls
FRIDAY
A) EMOM x 30min
Min 1: 12 Demon Press
Min 2: 12 Burpees
Min 2: 12 Box Jump
SATURDAY
8am STRENGTH
A) 5 Sets
8/leg Kb Fr Bulg Sp Sq
6-10 Wtd Pullup
+
B) 5 Sets
10 Hack Squat
10 Hamstring Curl
Max Effort Slam Ball Hug (100/50)
9am CONDITIONING
Team of 4
Relay Style*
*Rotating Forward
-Row 500/450m
-40 Wallball
-30/24 Cal Echo
- 200m Run + 30 KBS
SUNDAY SPECIALTY CLASS
This Sunday Jan 12th - Arms w/ Zach
Upcoming Sunday Specialty Class Schedule
Jan 19th - DU and Toes to Bar Tech w/ Zach
Jan 26th - Arms and Abs w/ Stefan
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