ANNOUNCMENTS
1) Christmas Angel Tree for Spence Middle School
GIFTS DUE THIS MONDAY THE 18th. PLEASE READ EMAIL for gift wrapping details. Let me know if you have any questions.
2) Thanks to all who came out to the Christmas Party this past Friday.
3) Christmas Schedule @ Vickery
Saturday 12/23: 9:30am Class ONLY. 12 days of Xmas Workout (ignore pike13 class cap but still register.)
Sunday 12/24: Closed
Monday 12/25: Closed, Merry Xmas
Tuesday 12/26: Noon Mega Class ONLY (ignore pike13 class cap but still register.)
MONDAY
A) 5x8-15 Box Dips > 6-8 Negative > 15 Bench Dips
R~60s
+
B)For total time
50 Wall Balls > Goblet Squats
+
5 RFT
50 Double Under > Mountain Climbers (L/R = 2 reps)
12/0 Cal Row
10/8 Cal Echo
+
50 WallBalls
Total Time Cap
25min
TUESDAY
A) 5 Sets 16min
10-12 Strict Press
5-10 Pullups > 6 Negatives
+
5 Sets @3010
B1) 10 Ring Standing Curls
B2) 10 DB Skull Crusher
+
C) EMOM x 10min
5/side Single Arm Turkish Sit Up
WEDNESDAY
A) 4 Rounds
2.5min to Perform
400m Run
2.5min to Perform
500/450m Row
2.5min to Perform
30 Slamballs
2.5min to Perform
15/side DB Hang Snatch
THURSDAY
A) Front Squat @3010
10, 8, 5,5,5
+
B) E4min x 6 sets (28min)
10 Thrusters (95/65)
10 Burpee Over Box (24/20)
Score each rounch for speed
FRIDAY
A) Emom x10min
Strict Pullups > Light Banded > Negatives
B) Every 1:15 x 18 Sets
1: 12 /10 Cal Echo
2: 100m Run
3: 10/8 Cal Row
SATURDAY
SCHEDULE REMINDER: Only 1 class today @ 9:30am. Still sign up in Pike 13 but ignore any class cap.
12 DAYS OF CHRISTMAS
1 DB Power Snatch (95lb / 65lb)
2 Pullups
3 Burpees
4 DB Push Press
5 DB Front Squats
6 Mtn Climbers (per arm)
7 Jumping Jaxs
8 Toes-2-Bar
9 Box Jumps
10DB Push Ups
11 KBS
12 DB Thrusters
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete. Both partners complete all # of reps for that movement. Go back and forth until complete
SUNDAY SPECIALITY CLASS
This Dec 24th: Cancelled for Xmas
Upcoming Sundays
Dec 31st: Arms w/ Stefan
Jan 7th: Movement Therapy w/ Jess
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