ANNOUNCMENTS
1) Vickery Thanksgiving Potluck
When:? Saturday November 18th
Time? 1:00pm Where? Vickery Athletics What? Come hang out at the gym and bring your favorite thanksgiving dish, side, dessert, or specialty drink. Make or buy it! We will hang out at the gym and play some party games. Vickery will provide additional beverages.
2) Vickery Thanksgiving Gym Schedule
Wed Nov 22nd: No 6:30pm
Thurs Nov 23rd: No classes
Fri Nov 24th: 12pm Mega Class (no class cap enforced, enroll on pike)
Sat Nov 25th: Normal 8:30am/9:30am
Sun Nov 26th: No Sunday Specialty Class
3) Starting week of December 4th we will have a 6:45am class daily. Instead of just Monday/Wed/Fri
MONDAY
A) 4 Sets
20 Suitcases > Straight leg sit ups
60sec UB Plank
+
B) 5 Sets
8-10 Bench Press @2010
Immedaitely into...
10-20 UB DB Push Ups
Immedaitely into...
500/450m Row @ ~90%
R~2m30s
TUESDAY
A) For Time
30/side DB Snatches (50/35) 30/side DB Push Press
30/side DB DL
30/side SA DB Thruster
+
B) 20 Rounds w/ a Partner
10 Pullups > Jumping C2b
100m run
+
30 Front Squats (155/105)
Cap 25min
WEDNESDAY
A) 5 Sets in 14min
100m Front Rack KB Carry
+
4 Sets in 14min
B1) 12-15 OH Tricep Extensions
R~60s
B2) 8-10/side Heavy Chainsaw Row
R~60s
+
C) EMOM x 12min
Min 1: 10-12 Seated Supinated Curls
Min 2: 10 T2B
THURSDAY
10 Sets w/ a Partner*
12 Devil Press
25/20 Cal Echo
*Each partner does an entire round at one time
*5 rounds each
FRIDAY
A) 4x12 @3010
Barbell RDL
+
B)4x12 @3010
Seated Hammer DB Curl
R60s
+
C) 3x20 Tall to Low Planks
R60s
+
D) 4x12
Standing Barbell Reverse Curl
R60s
+
E) With a Partner for Time
80-60-40-20
Abmat Situps
SATURDAY
A)With a Partner For Time
1000/900m Row
90 Burpee Over Row
90 Wall Balls
90 RKBS
1000/900m Row
90 Wall Balls
90 Burpee Over Row
90 Box Jump Step Down
SUNDAY SPECIALITY CLASS
This Nov 19th: Movement Therapy w/ Jess
Upcoming Sundays
Mov 26th: Cancelled for Thanksgiving
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