ANNOUNCMENTS
1) Vickery Winter Pre-Order
-ENDS THIS WEDNESDAY JAN 15th
-See store link below for preorder.
-Unisex Zip Up Hoodie and Ladies Styled Oversized Crew Neck.
MONDAY
A) E3MOM x 6 Sets (18min)
14/12 Cal Row (1min Cap)
10 OH DB Tricep Ext
15 Prone Incline Later Raise
+
B) 5 Working Sets (15min)
10 Seated DB Press
R~30s
10 Deadlifts @30X1
R~60s
+
C) 500m Row Time Trial
TUESDAY
A) 10 Rounds (22min)
8 Supinated Seated Curls
10 Reverse Squats
10 Sit Ups
+
B) 10 Rounds (30min)
10 Strict Pullups
10/8 Cal Echo
WEDNESDAY
A) EMOM 40min
MIn 1: 10 Dips
Min 2: 100m Run
Min 3: 12 Wide Grip Pronated Rows
Min 4: 40 DU > 11/9 Cal Echo
THURSDAY
A) EMOM x 16min
MIn 1: 12/10 Cal Row
Min 2: 7/leg Bulg Split Sq
+
B) 6x5 Back Squat
R60s-3min
+
C) AFAP*
500/450m Row
50 Wallballs
*8min Cap
FRIDAY
A) 2 Sets
8min AMRAP
6 T2b
10 DB Bench Press
14 SA DB Push Press (7/side)
R2min
+
B) 2 Sets
8min AMRAP
6/side DB Snatch
10 Push Ups
14 Box Jumps
R2min
SATURDAY
8am STRENGTH
A) E4MOM x 5 Sets
10 Barbell Front Lunges (5/side)
10 Decline DB Tricep Ext
10 Chin Ups + B) 5 Sets
8-10 Fr Sq
10-12 Spider Curls
9am CONDITIONING
A) 5x10 Lawn Mower Pulls
+
B) With a Partner
10min AMRAP
30 Airsquat
20 Burpee
Rest 2min
18min AMRAP
4min Max Cal Row or Echo
50 Box Jump Over
SUNDAY SPECIALTY CLASS
This Sunday Jan 19th - DU and Toes to Bar Tech w/ Zach
Upcoming Sunday Specialty Class Schedule
Jan 26th - Arms and Abs w/ Stefan
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