10/12/2020 - 10/18/2020
Updated: Oct 15, 2020
Weekly Announcements
If you are a member, this is not an optional read.
Please go to https://www.vickeryathletics.com/re-opening-procedures to read more about testing positive for covid or first hand exposures.
As of Monday 10/12 all Vickery Group Classes will be pushed to 1 hour and 15min time window.
New Schedule*
Mon-Fri
6:00am - 7:15am
12:00pm - 1:15pm
4:15pm - 5:30pm
5:30pm - 6:45pm
6:45pm - 8:00pm
Saturday
9am -10am
10am - 11am
* Coaches will still aim to have classes done in 1 hour EVERY CLASS
Cancellation Changes
Cancellation/No Show Charge: Reduced from $15 to $10
Cancellation Time Window: Reduced 2hour window to 1hour before class start
Unchanged
10min sign up cutoff before class starts
Gym Procedure Changes and Reminders*****
Entering the gym WHEN A CLASS IS THERE BEFORE YOU (530p/645p/9am/10am)
1) Enter the gym when the coach calls you in
2) Keep your stuff and wash your hands OR use hand sanitizer
3) Put your stuff IN THE BACK of the gym at the table and cubbies. (by where benches are)
4) When class is over there is no reason to enter back into the front of the gym. Grab your stuff and exit out of the back of the gym.
***** These procedure changes do not apply to the 6am or 12pm classes. They will follow the same procedure as we have had because there is no class interchange.
Reasons for Changes
1) Program Integrity: With cleaning and handwashing we need more time to make you fitter.
2) COVID 19: Cleaning time, sloppy class transitions, and proper handwashing all have been the main contributors to the class bump. We have seen an uptick in people being exposed to Covid19 on a first hand basis. So we need to do a better job as a community of keeping our distance between classes.
I think the overall feel for these changes are positive. I am excited to get after programming and working out with the slight time bump.
This is temporary for now, but the coaches are excited to not be screaming at everyone to clean quicker day in and out.
Monday
3 Sets
A1) 20 Alternating Front Rack Drop Lunge* @ 3sec down
*Standing on 4-6inches of plates
*Bar from ground.
R60-75s
A2) 10 Chinups w/ 2sec Pause at Top
R60-75s
+
3 Sets
B1)10 Dual KB/DB Front Squat @2111
R60-75s
B2) 12-14 Pronated Grip Body Rows @ 30X0
R60-75s
+
C) 6min Amrap
5 Forward Lunge R
5 Forward Lunge L
7 BJ Step Down
9 Ring Rows
R2min
6min AMRAP
5 Burpees
7 Toes to Bar > Toes to Ring
9 Air Squats
TUESDAY
A) 4 x 8-10 Reps Snatch Grip Deadlift @3131
R60s
+
3 Sets
B1) 10 Barbell Z Press @3021
R60-75s
B2) 8/leg Split Stance DB/KD RDL @3110
R60-75s
+
C) 5min AMRAP: 1-2-3-4-5-6....
DB Bench Press 65/45lbs
*5 Cal Row between each set
rest 2min
5min AMRAP: 1-2-3-4-5-6....
Wall Walks
*20 Double Unders between each set
rest 2mins
5min AMRAP: 1-2-3-4-5-6....
Strict Knees to Elbow
*100m Run between each set
WEDNESDAY
3 Sets
A1) 12 Incline Close Grip Bench Press @31x0 (2 red plates)
R60-75s
A2) 10 Ring Rows @20x2
THURSDAY
3 Sets
A1) 20 Frog Hip Bridge + 20sec Hold at
top of last rep
R30s
A2) 20 Alternating Goblet Hold Deficit Curtsy Squat on Plate
R60s
+
3 Sets
B1) 12 Frog Stance Deadlift @31x1
R60-75s
B2) 10/leg KB Front Rack Deficit Split Squat @2110
R60-75s
+
3 Sets
C1) 10 Light Load Good Morning @3211
R60-75s
C2) 20 Alternating Reps Goblet Cossack Squat
R60-75s
FRIDAY
4 Sets
A1) 10/arm Farmers Press @20X1
R60-75s
A2) 12-15 Decline Narrow Grip Bench Press @30X1
R60-75s
A3) 20 Alternating DB Curl
R60-75s
+
B) 4 Sets @ 90% Effort
10 Renegade Row
300/275m Row
R3min
SATURDAY
E5MOM x 40min
Min 0-5
15 Thrusters
550/500m Row or 24/20 Cal AB
Min 5-10
25 Wallballs
400m Run or 20 Burpees
Sunday Open Gym
11am -1pm
You still have to register for Open gym.