Week of 12/10/2018 - 12/16/2018

Programming week of 12/10 -12/16


Weekly Announcement

Vickery Holiday Social @ High Fives THIS Saturday 2pm-6pm.

High Fives.png

Hey Vickerites! Happy Holiday Season!

Most likely y'all have a lame office holiday party this night. So come get loose with your gym fam during the day!
Come in tacky/fun Holiday attire if you want. We will be wearing our favorite sweater for the season.
Vickery will have a small Tab open so the first round of drinks is on us (if you get there quick enough)
Friends and Family are welcome. They must be over 21. Please invite anyone I've missed or you would like to come.

Hope to see y'all there.

1804 McMillan Ave, Dallas, Texas 75204


MONDAY
5x10/side
Single Arm Upright DB Row*
R30/side and set
*no set tempo, just controlled
+
5 RFT
20 DB Muscle Clean to Press (50/35)
20 T2B


TUESDAY
Warm Up Wod
15 Min Amrap
16 Windshield Wipers
30sec Active Ring Hold
15 Airsquats
+
2-4-6-8-10-12-10-8-6-4-2
Dual Sumo Kb/Db Deadlift (70/50)
Front Lunges with Back Rack Bbell


WEDNESDAY
100 Hollow Body Rocks > 5min Hollow Body Hold > 5 min Dead Bug Hold
+
25min Amrap
20 Wallball (20/14)
20 Barbell Supinated Rows*
200m Run


THURSDAY
13min Emom
9 Burpees*
40sec Cap
+
13min Emom
30sec Row for Cal
30 Rest
Score= Total Cals
+
13min Emom
30sec Push Press (0.33 BW)
30sec Rest
Score = Total Push Press


FRIDAY
Muscle Up Tech
+
3 RFT
10 Cleans (135/95)
20 C2b Pullups
300m Single Arm FC
10 Muscle Ups

*30min Time Cap


SATURDAY
Dodgeball
+
5 Rounds for time:
50 Air squats
400m Run