Weekly Announcements
1) October Social Event
What: Vickery Day Party and Sports Ball Watching Extravaganza
When: Saturday Oct 9th, 12pm to whenever
Where: High Fives (Open to suggestions)
How? With a limited Vickery Open Bar Tab and the power of friendship
2) SUNDAY SPECIALITY CLASS @ 11am
This Sunday Oct 3rd- Double Under Technique w/ Wes
Upcoming Sundays
Oct 10th- Kipping and Toes to bar Technique w/ Meg
Oct 17th- Aerobic Conditioning w/ Lara
Oct 24th- Arm Day w/ Stefan
Oct 31st- Cancelled Halloween
Nov 7- Movement Therapy w/ Jess
MONDAY
A) Running Clock
1min Wall Sit
1min Top of Push up Plank
3min Jump Rope
Right into...
1min Wall Sit
1min Top of Push Up Plank
1min RKBS
850m Run
+
B) Emom x 10min
Constant # of Strict Pullups
Right into..
10min Emom
10 Barbell Strict Press
+
C) 6min Tabata
20 sec Suitcases
10sec Rest
TUESDAY
A) 3 Round in 9min
10 Building Back Squat
10 Boot Strappers
10/side Thread the Needle
+
B) 3 Rounds Led by a Coach
Back Squat
~12 reps (+/- 2)
Drop Weight...
15+ reps
Drop Weight...
10 reps @ 3011
+
C) 3 Rounds Led by a Coach
Bench Press
~15 reps (+/- 2)
Drop Weight...
20+ reps
Drop Weight...
10 reps @ 3011
WEDNESDAY
A) E2mom for 34min
Min 0-2: 350/300m Row
Min2-4: 100m Run
14 Total Hang Muscle Snatch
OR
14 Slamball
THURSDAY
4 Sets in 13min
A1) 20 Light Prone W's
R~30s
A2) 100m 1 KB Front Rack/1 DB Farmers Carry
R~30s
+
4 Sets in 13min
B1) 15 Barbell Curls
R~30s
B2) 15 OH Barbell Tricep Extension
R~30s
*do not have to be same weight
+
C) 13min Amrap
20 Toes to Bar
20 Push Ups
FRIDAY
A) 3 Rounds for Quality
10 PVC PT
10 OHS
10 Back Rack Long Reverse Lunge
+
B) 12 Rounds Alternating FULL Rounds with a Partner
2:30min Row for Cals
12 Hang Power Clean (135/95)
SATURDAY
A) 1 RFT
400m
30 Goblet Hold Box Step Ups
30 Air squats
No rest
3 Rounds for Time
400m Run
30 Box Jump
30 Wallball
+
B) 1 RFT
400m Run
30 Burpee Box Jumps
30 Star Jumps
SUNDAY SPECIALITY CLASS @ 11am
Oct 3rd- Double Under Technique w/ Wes
This is included in your membership.
Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.
Upcoming Sundays
Oct 10th- Kipping and Toes to bar Technique w/ Meg
Oct 17th- w/ Lara
Oct 24th- Arm Day w/ Stefan
Oct 31st- Cancelled Halloween
Nov 7- Movement Therapy w/ Jess