ANNOUNCMENTS
1) STARTING THIS WEEK
We will have a 6:45am class daily.
*Instead of just Monday/Wed/Fri
2) Vickery Holiday Party - Mark your Calendars
Expect email this week with more details
3) Christmas Angel Tree for Spence Middle School
We will have 40 angels this week, expect email with more details when they go up.
MONDAY
A) Bench Press
4 Heavy sets of 6 reps
R90s
*10,8,6 as warm up sets, then start in on your first working set.
+
4 Sets
B1) Amrap Box Dips
R30-60s
B2)12 DB Flys
R30-60s
+
C) 5 Sets
200/165m Row Sprint @ 95%
Rest 2min
TUESDAY
A) 7 Total Sets of Back Squat
1x10
2x8
4x6
+
B) 5 Rounds
8/side Db/KB Drop Lunge (red/yellow stack)
10 Toes 2 Bar
20/16 Cal Echo
WEDNESDAY
A)10min Amrap
Strict C2b > Pullup > Light Banded > Barbell
*20 minimum rep @ scale
+
B) 4x8/side
Hand on Knee bentover Db/KB Row
R60s
+
C) Amrap Burpees in 20min partner*
*One Partner Bupees while one partner Farmers/Front Rack Carry for 300m
*Score is total burpees btwn both partners
THURSDAY
A) 6 Rounds
6 Snatch Grip DL
6 Hi Hang Power Snatch
12 Box Jump Step Down
20/15 cal Row
~R3min
*Snatch Grip DL and HH PSna are unbroken.
*32min Cap
FRIDAY
A) Emom 10 min
5 Toes to Bar
5 Toes to Ring
+
B) 4x10/side
Staggered Stance Bbell Good Morning
+
C) E2Mom x 20min
10 Wallball
15 KBS
SATURDAY
A) 100 Reverse Sit Ups
+
B) Emom x 30min
Min 1: 100m Run
Min 2: 40 Mountain Climbers
Min 3: 14/11 Cal Echo
Min 4: 30secof Russian Twists
Min 5: 40sec high or low plank hold
SUNDAY SPECIALITY CLASS
This Dec 10th: Movement Therapy w/ Jess
Upcoming Sundays
Dec 17th: Arms w/ Zach
Dec 24th: Cancelled for Xmas
Dec 31st: Arms w/ Stefan
Jan 7th: Movement Therapy w/ Jess
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