ANNOUNCMENTS
1) 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
2) New OFFICIAL Coaches
As of last week Autumn and Victoria of finished their training and became Vickery Coaches. Make sure to say congrats in classes this week!
3) Starting week of December 4th we will have a 6:45am class daily. Instead of just Monday/Wed/Fri
MONDAY
Every 6min Complete the Following Sections
A) 3x12 HG DB Bench Press @3010 tempo
+
B) 1000/900m Row for Time
+
C) 2x10 Bench Press
+
D) 60/48 Cal Echo for Time
+
E) 2x8 Incline Bench
+
F) AMRAP
40 Sit Ups
40 Double Unders
TUESDAY
A) 3 Rounds for Warmup:
15 Russian KBS
10 Goblet Squats
5 squat jumps
+
B) In 12 min Perform the Following
5x6/side Bulg Split Squat*
+
C) 200 Walking Lunges
*Every 3 min do 10 burpees
*Do not start with 10 burpees
*18min Cap
WEDNESDAY
No 6:30pm Class Today
A) 5 Sets
1,2,3,4,5 Strict Chin Up Ladder
*12min Cap
+
B) 21min Amrap w/ Partner
8 Hang Power Cleans (155/105)
15 Box Jump (24/20)
THURSDAY
No Classes
Have a great Thanksgiving.
FRIDAY
ONLY 12pm Class Today. Ignore class cap on pike 13 but still register.
A) 6min AMRAP
6/side Full KB Clean
6 Yoga Pushup
+
B) 5 Sets in 20min
10 Back Sqaut
Immedaitely into
20 UB RKBS
Rest as Needed
+
C) Every 1:15 x 18Sets
1: 12 /10 Cal Echo
2: 12 Drop Lunges
3: 12/10 Cal Row
SATURDAY
In 15min 5 sets
A1) 8 Seated HG Db Strict Press @3010
R20s
A2) 20 Inverted Rows
Rest as Needed
+
For time:
550m Run
75 Double Unders or Ball Jumps
75 Mtn Climbers
75 Push Ups
75 Sit Ups
75 Mtn Climbers
75 Double Unders or Ball Jumps
550m Run
SUNDAY SPECIALITY CLASS
This Nov 26th: Cancelled for Thanksgiving
Upcoming Sundays
TBA
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