1/26/2026 - 2/1/2026
- Zach Morman
- 2 days ago
- 3 min read
Updated: 1 hour ago
ANNOUNCMENTS
1) Vickery Hoodie Pre Order - Ends Wednesday Feb 4th
Online store link below
2) Changes at Vickery starting in Feb.
A big email went last out Monday about membership changes as well as some other stuff. Please check and respond if it requires action from you.
ACTION NEEDED: You will get an invite this week asking you to download and set up the Vickery App.
Starting Feb 1 you will not bill or check into classes on Pike13. You will not check workouts here on the website. Everything will be on the Vickery App.
3) Winter Weather Closures: UPDATED: Tues 1/27 @ 6pm
Classes are all good to go for Wed 1/229
MONDAY - GYM CLOSED
All classes cancelled due to weather.
TUESDAY
ONLY 430/530pm Classes will be held. All other cancelled. The temps go way above freezing starting at noon.
Keep in mind that pretty much everyone that has been at the gym a month has access to Open Gym. If you have not set it up, then find someone who has it set up and feel free to convince them to go to the gym. I will set you up and walk you through Open/Close on a warmer day.
If you do take advantage of Open Gym on Tuesday fefore classes. please leave the gym the way you left it. Most likely the lights will be off, bathroom doors open and sinks dripping a bit.
A) EMOM x 10min
Min 1: 5 Boot Strappers + 10 Back Rack DB Squats
Min 2: 10 Scap Pullups + 5-10 Push to DD
+
B) Pick either Bench or Back Squat
(You will do the other Wednesday)
Bench
5 Sets in 15min
8 Bench Press
10 Goblet Cyclist Squats
Squat
5 Sets in 15min
8 Back Squat
12-15 Chest Flies
+
C) EMOM x 20min
Min 1: 12/10 Echo Cal (55sec cap)
Min 2: Strict Pull Ups
WEDNESDAY
Normal Schedule
A) EMOM x 12sets (12min)
Min 1: 12 LM RDL
Min 2: 12 Tall Kneeling DB Hammer Curl
Min 3: 8/side Knee Over Toe Split Lunge
+
B) EMOM x 30min
Min 1: 20 Tall Kneeling DB Oh Tricep Ext
Min 2: 10 Tall Kneeling LM Goblet Press
Min 3: 50sec Forearm Plank
Min 4: 8/side SA KB Clean
Min 5: 40sec Dip Support Hold/Scap Presses
THURSDAY
A) EMOM x 10min
Min 1: 5 Boot Strappers + 10 Back Rack DB Squats
Min 2: 10 Scap Pullups + 5-10 Push to DD
+
B) Pick either Bench or Back Squat
(You will do the other Wednesday)
Bench
5 Sets in 15min
8 Bench Press
10 Goblet Cyclist Squats
Squat
5 Sets in 15min
8 Back Squat
12-15 Chest Flies
+
C) With a Partner for Time
2000m/1800m Row
100 Burpee Box Jump/Step Overs
2000m/1800m Row
*1 person working at a time. Split Evenly.
*18min Cap
FRIDAY
A) Power Clean Tech/Warm Up
+
B) 10min Toes to Bar EMOM
+
C) 26min
Min 1: 1 Power Clean Every 20s
MIn 2: Alternating Rounds with...
15 KB/DB RDL
12 Standing Lateral Raise
10-12 DB Pullovers
SATURDAY
8am Pump
A) 4 Sets
16 Supinated Ring Curl
15-20 Dips
+
B) 4 Sets
8-12/arm Db Preacher Curl
40 Russian Twist Pass Offs
+
15 minute AMRAP:
12-15 DB Concentrated Hammer curls
50 Scissors Kicks
9am Community Conditioning
Teams of 3
5 RFT*
90 Wallballs
60 Push Ups
30/per arm Hang DB Snatch
*42min Cap
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