Programming week of 12/3 -12/9
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.
A1) 3 Hvy Front Squat
*45 Second Hold after reps
A2) 20 DB Deadlifts AFAP
B )200 Anchored Situps
25 Strict Press (95/65)
50 Double Unders
550m Farmers Carry (~70/50)
5 Rounds for Max Reps
Bench Press (bodyweight)
Rest as needed between movements and rounds
Kettlebell Overhead Cross Body Step Ups
15 right Step ups (holding wt left)
15 left Steps ups (holding wt right)
100 Front Rack TGU
Emom x 20min
2 Power Snatch
Min 1-10 Building
Min 11-20 Heavy
6 RFT alternating with a partner (3 each)
Min 1: 15 Wallball
Min 2: 100m Run
Min 3: 20 Abmat Situps
Min 4: 10 Box Jumps