Week of 12/3/2018 - 12/9/2018

Programming week of 12/3 -12/9


Weekly Announcement

31 Day December Advent Calendar Challenge

Daily Challenge displayed upfront at the gym as well as our Private Facebook Group “Vickery Athletic Members”. Once you complete the challenge on the day of (doesn’t have to be at the gym) then write your name on the board provided under the correct day.

Winner gets a free month membership as well as a gifted membership to a non member.

Dr. Bruce from KinetikChain is coming NEXT MONDAY Dec 10

Aches and pains? Regular maintenance on your beautifully aging body? Kinetikchain is most recommended Chiropractor and tissue therapy. One of their own is coming to treat Vickery Members at a discount.

Sign up by iPads.


MONDAY
6 Sets
A1) 3 Hvy Front Squat
*45 Second Hold after reps
R2min
A2) 20 DB Deadlifts AFAP
R2min
+
B )200 Anchored Situps


TUESDAY
5 RFT
500/450m Row
25 Strict Press (95/65)
50 Double Unders
R3min


WEDNESDAY
AFAP
550m Farmers Carry (~70/50)
+
"Lynne"
5 Rounds for Max Reps
Bench Press (bodyweight)
Pull-Ups
Rest as needed between movements and rounds


THURSDAY
Kettlebell Overhead Cross Body Step Ups
5 Sets
15 right Step ups (holding wt left)
15 left Steps ups (holding wt right)
+
100 Front Rack TGU


FRIDAY
Emom x 20min
2 Power Snatch
Min 1-10 Building
Min 11-20 Heavy
+
6 RFT alternating with a partner (3 each)
1000m/900m Row
*25min cap


SATURDAY
32min EMOM
Min 1: 15 Wallball
Min 2: 100m Run
Min 3: 20 Abmat Situps
Min 4: 10 Box Jumps