ANNOUNCMENTS
1) New Year Schedule @ Vickery
Tuesday 12/26: Noon Mega Class ONLY (ignore pike13 class cap but still register.) Mon 1./1: Noon Mega Class ONLY (ignore pike13 class cap but still register.)
MONDAY
Closed for Xmas. Hope everyone had a good holiday.
TUESDAY
Only Noon Class Today
Sign up on Pike13, but ignore class cap.
A) Team of 3
30min AMRAP
30 Wall Balls
30 Bench Press (155/105)
30 Box Jump (30/24)
30 DB snatch (50/35)
WEDNESDAY
A) 500/450m Row
then...
2 Rnds
1min Single Unders
30sec Hang
then...
500/450m Row
+
B) 5 Light Sets in 12min
20 Reverse Grip Barbell Curls
20 DB OH Tri Ext (two dbs)
+
C) 5 HEAVY Sets
5-7 HG to Sup DB Curls @ 3110
7-10 Hvy DB Tri Ext
THURSDAY
A) 3 Rounds
5 Superman to Prisoners
10 Db Goblet Sq
12/8 Cal Echo
20 RKBS
+
B) 3 Rounds With a Partner
60 Pullups
100 Suit Case
800m Run
FRIDAY
A) Front Squat
5x10
+
B) EMOM x 30min
Build to a Challenging Full Clean
OR
Work on Clean Tech
SATURDAY
A) 18min Clock:
Row Continuously @ moderate pace (sub 2min/2:20)
*At the 3, 9, 15min mark get off the rower
and complete
30 Bench Dips
*At the 6, 12, 18min mark get off the rower
and complete
15 Hand Release T Push Ups
+
B) 18min Clock:
Jump Rope Continuously
*at the 3, 9, and 15min mark get off the bike
and complete
15 Dual KB Curl to Press
*at the 6, 12, 18min mark get off the bike and
complete
20 Ring Face Pulls
SUNDAY SPECIALITY CLASS
This Dec 31st: Arms w/ Stefan
Upcoming Sundays
Jan 7th: Movement Therapy w/ Jess