1/19/2026 - 1/25/2026

ANNOUNCMENTS

1) Changes at Vickery starting in Feb.

We are waiting for Apple to approve the Vickery Member App on the app store before I send an email detailing the changes coming to Vickery starting in Feb.

Actions Items when you receive email. Will reiterate this in the email.

• Downloading Vickery App and setting up your account.

• Adding your payment method to your account.

• Explore the app a bit.

• EMAIL me back telling me if you will have any membership changes (going to quarterly payments, staying monthly, etc)

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) EMOM x 9min

Min 1: 10/side TTN

Min 2: 12/10 Cal Row

Min 3: 10 Push Up to DD

+

B) Pick either Bench or Back Squat

(You will do the other Wednesday)

Bench

5 Sets in 15min

8 Bench Press

15-20 Frog Stance Squats

Squat

5 Sets in 15min

8 Back Squat

10-12 DB Pull Overs

+

C) E3:45MOM x 5 Sets (20min)

10 UB Hang Power Clean

5 Burpee Over the Bar

16/13 Cal Row

TUESDAY

A) EMOM x 42min

Min 1: 10-12 Seated Arnold Press

Min 2-4: 300m Run

Min 4: 10-12 BW Tricep Ext

Min 5: 20 Ring Rows

MIn 6: 12/side Side Crunch

WEDNESDAY

A) EMOM x 8min

Min 1: 10.10 Scap Pullups.Kips

Min 2: 40sec Crab Reach Overs

+

B) Pick either Bench or Back Squat

(You will do the other Wednesday)

Bench

5 Sets in 15min

8 Bench Press

15-20 Frog Stance Squats

Squat

5 Sets in 15min

8 Back Squat

10-12 DB Pull Overs

+

C) EMOM x 10min

Toes to Bar

THURSDAY

A) Every 7min for 21min

12 Chin Ups

16 Heavy Db Curls

20 Banded Curls

Echo Bike ~12/9 cal per min in Time Remaining

+

B) Every 7min for 21min

12 Bodyweight Tricep Extensions

16 KB Skull Crushers

20 Plank Up Downs

Row ~14/10cals in Time Remaining

FRIDAY

A) Hang Power Snatch Tech/Warm Up

+

B) 10min Pullup Emom

+

C) 27min

Min 0-2: E30s Perform 1 Power Snatch

Min 2-3: 8 Snatch Grip RDL

Alt with 8-10 Nordic Curls

SATURDAY

8am Pump

A) 6 Building Sets in 20min

10 Incline Bench Press

10 Heavy Seal Rows

+

B) 6 Sets in 20 min

12/side Single Arm DB Bench Press

25 Heel Touch Crunches

9am Conditioning

AFAP w/ a Partner

30 Wallballs

550m Run

30/24 Cal Row or 24/20 Echo Cal

400m Run

30 Burpees

200m Run

30 RKBS

100m Run

30 RKBS

200m Run

30 Burpees

400m Run

30/24 Cal Row or 24/20 Echo Cal

550m Run

30 Wallballs

*40min Cap