ANNOUNCMENTS
1) Vickery Christmas Schedule
Mon 12/23: NO 630pm
Tues 12/24: ONLY 9am Class* (ignore any class caps, still sign up on pike 13)
*12 Days of Christmas Workout!
Wed 12/25: Merry Christmas - Enjoy the day off
Thurs 12/26: ONLY 12pm Class (ignore any class caps, still sign up on pike 13)
Friday 12/27: Normal Schedule Continues
2) THANK YOU to everyone who helped with the Spence Middle School Angel Tree. Once again we delivered a dream Christmas to 42 kids. I truly appreciate everyone giving their time putting their gift packs together.
MONDAY
6:30pm Cancelled
A) EMOM x 12min
Min 1: 12/10 Cal Echo
Min 2: 6/6 Db Strict Press/RDL
+
B) 5 Rounds in 35min
8 Koji Press
R~60s
8 Bbell RDL
R~60s
60sec Max Box Dips
R~60s
20/16 Cal Row Sprint (1min cap)
R~60s
"TUESDAY
ONLY 9am Class (ignore any class caps, still sign up on pike 13)
12 DAYS OF CHRISTMAS
1 Power Snatch (95lb / 65lb)
2 Pullups
3 Burpees
4 Push Press
5 Front Squats
6 Hang Power Cleans
7 Push Ups
8 Toes-2-Bar
9 Wallballs
10(0) Double Unders > JJ
11 RKBS
12 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.
WEDNESDAY
ALL Classes Cancelled
Have a Merry Christmas
THURSDAY
ONLY 12pm Class (ignore any class caps, still sign up on pike 13)
A) Team of 3 for Time
90/70 Cal Row
2 Rounds
60 Bench Press (165/110)
45 Box Jump (30/24)
30 DB snatch (50/35)
90/70 Cal Row
1 Round
60 Bench Press (165/110)
45 Box Jump (30/24)
30 DB snatch (50/35)
FRIDAY
Normal Schedule
A) E2MOM x 16min
12/10 Cal Row
7-8/leg Knee Over Toe Split Sq
+
B) 5 Sets w/ Minimum Rest
20sec L Sit Hold or Cannonball Hold on Barbell
Immedaitely into
20 Leg Lifts
+
C) 5 Sets in 18min
10 Back Squat
Superset with...
10/side SL Calf Raise
R~2min
SATURDAY
8am STRENGTH
*Legs repostioned to Sunday Specialty Class bc of holiday week prograaming.
A) 5 Sets 16min
10-12 BW Tricep Ext
4-10 Rope Grip Pullups (assistance as needed)
+
5 Sets @3010
B1) 10 Leaned Back DB Curls
B2) 10 DB Supinated Skull Crusher
+
C) 3 Sets of Bbell 21's with a Partner
9am CONDITIONING
A)With a Partner For Time
1000/900m Row
90 No Push Up Burpee Over Row
90 HR Push Ups
90 Bench Jumps Overs
1000/900m Row
90 HR Push Ups
90 No Push Up Burpee Over Row
90 Box Jump Step Down
1000/900m Row
SUNDAY SPECIALTY CLASS
This Sunday Dec 29th - LEG DAY w/ Stefan
Upcoming Sunday Specialty Class Schedule
Jan 5th - Movement Therapy (Low Back and Hips w/ Jess)