Weekly Announcements - UPDATE 12/8 - SUNDAY SPECIALTY CLASS THIS WEEKEND DUE TO DALLAS MARATHON
1) Vickery Christmas Party: Save the Date Dec 10th @ 6pm
.We will be starting our Christmas Party Adventures at Black Friar LAKEWOOD! We will aim to take over their upstairs area... ATTIRE: Come in Holiday attire if you want. We will be wearing our favorite sweater for the season.
WHEN: Sat Dec 10th starting @ 6pm
WHERE: BLACKFRIAR LAKEWOOD 6341 La Vista Dr, Dallas, TX 75214
WHAT: Vickery Limited Bar Tab
WHO: Significant Others and Family are welcome.
Please invite anyone I've missed or you would like to come.
Hope to see y'all there. Questions, text Zach 469-734-3343
FACEBOOKE EVENT LINK: https://fb.me/e/4VuqvH2VK
2) Christmas Angel Tree for Spence Middle School
We will be getting our list of kids names this week and they will be due Dec 18th. Will email more info ASAP. Waiting on school for this
MONDAY
A)10min Amrap
10 C2B Barbell Pull Up
10 Supinated Ring Row
+
B) EMOM x 20min
Alternating Min
P1: 5 Thrusters (95/65)
7 Burpee Over Bar
P2: Active Bar Hang while Partner Working
TUESDAY
A) E5min x 20min
400m Run
30 DU
15 Box Jump Step Down
+
B) 5 Rounds
10 Toes 2 Bar
15 Air Squat
200m Run
*15min Cap
WEDNESDAY
A) E2MOM x 16min
20 Hammer Curls
12 Deficit Push Up
+
B) Every 4min for 16min
20 Tall Kneeling Goblet LM Strict Press
10 V Tuck Ups
15 Pronated to Supinated Bent Over Rows
+
C) 12min AMRAP
P1: 16/14 Cal Row
P2: 10 Seated Sup Db Curl
THURSDAY
A) 10 Rounds w/ a Partner
20/14 cal Echo Bike
12 Hi Hang Power Snatch (115/85)
20 Box Jumps
30 RKBS
35min Cap
FRIDAY
A) Emom 10 min
5 Toes to Bar
5 Toes to Ring
+
B) 4x10/side
Staggered Stance DB RDL
R30s btwn legs and sets
+
C) E2Mom x 20min
12-15/side SA DB BP
15 Bent Over Reverse Fly
SATURDAY
A) 100 Wallballs
100 Cal Row
100 Echo Bike Cals
1mile Run
*Run is the only thing that can be broken up
36min Cap
SUNDAY SPECIALITY CLASS
Dec 11th- CANCELLED DUE TO MARATHON
Upcoming Sundays
Dec 18th - Cardio and Abs w/ Brie
Dec 25th- Cancelled Christmas
Jan 1st - Cancelled NY
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