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9/27/2021 - 10/3/2021

Updated: Sep 30

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



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