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12/4/2023 - 12/10/2023

Updated: Dec 6, 2023

ANNOUNCMENTS


1) STARTING THIS WEEK

We will have a 6:45am class daily.

*Instead of just Monday/Wed/Fri


2) Vickery Holiday Party - Mark your Calendars

Expect email this week with more details


3) Christmas Angel Tree for Spence Middle School

We will have 40 angels this week, expect email with more details when they go up.

 

MONDAY

A) Bench Press

4 Heavy sets of 6 reps

R90s

*10,8,6 as warm up sets, then start in on your first working set.

+

4 Sets

B1) Amrap Box Dips

R30-60s

B2)12 DB Flys

R30-60s

+

C) 5 Sets

200/165m Row Sprint @ 95%

Rest 2min

 

TUESDAY

A) 7 Total Sets of Back Squat

1x10

2x8

4x6

+

B) 5 Rounds

8/side Db/KB Drop Lunge (red/yellow stack)

10 Toes 2 Bar

20/16 Cal Echo

 

WEDNESDAY

A)10min Amrap

Strict C2b > Pullup > Light Banded > Barbell

*20 minimum rep @ scale

+

B) 4x8/side

Hand on Knee bentover Db/KB Row

R60s

+

C) Amrap Burpees in 20min partner*

*One Partner Bupees while one partner Farmers/Front Rack Carry for 300m

*Score is total burpees btwn both partners


 

THURSDAY

A) 6 Rounds

6 Snatch Grip DL

6 Hi Hang Power Snatch

12 Box Jump Step Down

20/15 cal Row

~R3min


*Snatch Grip DL and HH PSna are unbroken.



*32min Cap

 

FRIDAY

A) Emom 10 min

5 Toes to Bar

5 Toes to Ring

+

B) 4x10/side

Staggered Stance Bbell Good Morning

+

C) E2Mom x 20min

10 Wallball

15 KBS

 

SATURDAY

A) 100 Reverse Sit Ups

+

B) Emom x 30min

Min 1: 100m Run

Min 2: 40 Mountain Climbers

Min 3: 14/11 Cal Echo

Min 4: 30secof Russian Twists

Min 5: 40sec high or low plank hold

 

SUNDAY SPECIALITY CLASS


This Dec 10th: Movement Therapy w/ Jess


Upcoming Sundays

Dec 17th: Arms w/ Zach

Dec 24th: Cancelled for Xmas

Dec 31st: Arms w/ Stefan

Jan 7th: Movement Therapy w/ Jess


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