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12/6/2021 - 12/12/2021

Updated: Dec 7, 2021

Weekly Announcements

1) Vickery Holiday Party Saturday December 11th

4:30pm @ San Martin (Food and Drink provided Post San Martin (630pm) Mayers Garden

RSVP Below Please https://fb.me/e/1L2oXNPvI


2) Spence Christmas Angel Tree Info (Again)

- If you have a size question or other question please text me.



3) Reminder NEW CLASS TIME

Mon, Wed, and Fri we will have a 7:45am Class Time

**Friday 6:30pm classes are cancelled moving forward

MONDAY

Reminder: We now have a 7:45am class Mon/Wed/Fri

A) 4 Sets

20 Suitcases > Straight leg sit ups

60sec UB Plank

R45s

+

B1) 5 Sets in 20min

8-10 Bench Press @2010

Immedaitely into...

15-20 Amrap DB Incline Fly

Rest 90-120s

+

C) 6 Sets w/ a partner*

2:30min Max Row for Meters


*3 sets each

TUESDAY

For Time Splitting Reps Evenly

30 Snatches* (155/105)

*DB Scale

60 Db DL

60 Squats

60 Db Push Press

+

20 Rounds

10 Pullups > Jumping C2B

100m run

+

30 Front Squats (155/105)


Cap 25min

WEDNESDAY

Reminder: We now have a 7:45am class Mon/Wed/Fri

A) 5 Sets in 14min

100m Front Rack KB Carry

+

4 Sets in 14min

B1) 12-15 OH Tricep Extensions

R60s

B2) 8-10/side Heavy Chainsaw Row

R60s

+

C) 5 sets

1min on 2min off

135/95 Barbell Hold

THURSDAY

10 Sets w/ a Partner*

12 Light Devil Press

25/20 Cal Row or AB


*Each partner does an entire round at one time


*5 rounds each

FRIDAY

Reminder: We now have a 7:45am class Mon/Wed/Fri

A) 4x12 @3010

Barbell RDL

+

B)4x12 @3010

Seated Supinated DB Curl

R60s

+

C) 3x 20 Tall to Low Planks

R60s

+

D) 4x12

Standing Curl Bar Preacher Curl

R60s

+

E) With a Partner for Time

80-60-40-20

Abmat Situps

Saturday

A) Strict Press

5 working sets of 3 Reps

R2min

+

B) 5x10 Heavy Barbell Hip Bridge on Bench*

*1 Sec hold at the top

+

C) 5 Rounds for time:

50 Air squats

400m Run

Sunday Specialty Class

Dec 12th: Movement Therapy w/ Jess (Shoulders)


Upcoming Sundays

Dec 19th: Arm Day w/ Zach

Dec 26th: Cancelled for Xmas Holiday


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