1/12/2026 - 1/18/2026

ANNOUNCMENTS

1) Changes at Vickery starting in Feb.

Keep an eye open for an email(s) later this week and/or weekend. It will be detailing some changes we have going on at Vickery in Feb.

• New Vickery App/Sign in system/Workout Tracking (PushPress is the name of the app)

• Morning class time change to 530/630am

• Price Increase (along with quarterly price option)

• Quarterly coaching check ins

• New self check out kiosk system

More details to come and as always I will be personally open for your questions. 469-734-3343 is my (Zach's) cell

MONDAY

A) E2MOM x 8min

Min 0-2: Mobility + W/U Set

Min 2-4: 15/12 Cal Echo

+

B) Pick either Bench or Back Squat

(You will do the other Wednesday)

Bench

5 Sets in 15min

8 Bench Press

10/leg DB Split Squats

Squat

5 Sets in 15min

8 Back Squat

15 Push Ups

+

C) AMRAP 20min

10/side DB Power Snatch

10/8 Cal Echo

R90s

TUESDAY

A) EMOM x 12min

Min 1: 12-15 Incline Prone Reverse Flies

Min 2: 30sec Barbell Strict Press

Min 3: 30sec Knee Raise Hold

+

B) E3min x 5 Sets

10-12 Koji Press

10/side Ext Rotations

+

C) AFAP

40 Box Jump

40 DU

40 KBS

30 Box Jump

30 DU

30 KBS

20 Box Jump

20 DU

20 KBS

10 Box Jump

10 DU

10 KBS

15min Cap

WEDNESDAY

A) E2MOM x 8min

Min 0-2: Mobility + W/U Set

Min 2-4: 15/12 Cal Echo

+

B) Pick either Bench or Back Squat

(You will do the other Wednesday)

Bench

5 Sets in 15min

8 Bench Press

10/leg DB Split Squats

Squat

5 Sets in 15min

8 Back Squat

15 Push Ups

+

C) With a Partner

200/170m Damper Row Ladder

THURSDAY

For Pace and Quality

400m Run

30/24 Row or Echo or 2:20min of Single Unders

30/side SL Hip Bridge

30 Lateral Raise

30 Superman to Prisoner

***move onto next part at 10:30

30/24 Row or Echo or 2:30min of Single Unders

30/side Crossbody Curl

30 Bench Dips

30/side Side Plank Taps

***move onto next part at 21:30

30/24 Row or Echo or 2:30min of Single Unders

30/side Clam Shells

30 Hindu Push Ups

30 Deas Stop Tricep Ext

***move onto last run at 34:00

400m Run

*Have to do row/echo/jumprope at least once""

FRIDAY

A) Hang Powerclean Tech/Warm Up

+

B) 10min Pullup Emom

+

C) 27min

Min 0-2: E30s Perform 1 Hang Powerclean

Min 2-3: 8 RDL @30x1

SATURDAY

8am Strength

Hypertrophy

4 Sets

A1) 16 Bbell Preacher curl

A2)12 Low Bar Tricep Skull Crusher

+

4 Sets

B1) 12 Supinated DB Curl @3010

B2) 20 Overhead DB Tricep Extension

+

5 Rounds

12 KB T Kn Horn Curls

16 Starfish Crunches

9am Legacy Workout

Busters First Workout

A) Ab Circuit as a Class

B) Teams of 3 *

20min AMRAP

20 Burpees

20 Wallballs

*One person always has to be in a handstand. SCALE = Top of Push Up