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  • Zach Morman

10/12/2020 - 10/18/2020

Updated: Oct 16

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

R60-75s

+

B) 4x10/side Db Tripod Row

R60-75s

+

C) 20min AMRAP

20 Elbow to Tall Plank

50m Heavy DB FC

10 Alt Gorilla Rows

10 HR Pushups

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.


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