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12/5/2022 - 12/11/2022

Updated: Dec 8, 2022

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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