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  • Zach Morman

11/16/2020 - 11/22/2020

Updated: Nov 17, 2020

Weekly Announcements

1) Food Drive for Spence Middle School!

All cans delivered by THIS THURS 11/19 to Vickery Front Lobby.

More INFO - CLICK HERE


2) Pre- Order for Crew Neck Sweatshirts and Long Sleeve Hoodies

****Order before SUNDAY (11/22)****

ORDER NOW - CLICK HERE

*If you want both please fill out two separate forms.


3) . Black Friday LIMITED Upfront Membership Sale

****Opens 12am on Friday Nov 27th****

(More Info Next Week!)


4) Build Out Update.... Still...

Well we have most everything done, sinks will go in this week, then small work here and there around the gym. Paint finished will be the last to come and touch up and put the VA logo up. Then signage and outside lighting will be the last to come.

Thanks for being flexible everyone.


MONDAY

4 Sets

A1) 10/leg Back Rack Split Squat @2110*

*Rear foot on 4-6inches of plates

R45s

A2) 10-12 Strict Pullup with Pause at Top

R45s

+

4 Sets

B1) 10 Front Squats @ 31X0

R45s

B2) 10/arm Chainsaw Row

R45s

+

C) 3 Sets

4 Min Clock

400m Run

-in time left over complete as many rounds as

you can of the following

2 KB Split Clean Rt (53/35l)

2 KB Single Arm Rack Lunge Rt

2 KB Single Arm Thruster Rt

2 KB Split Clean Lft

2 KB Single Arm Rack Lunge Lft

2 KB Single Arm Thruster Lft

R2mins after each set

TUESDAY

4 Sets

A1) 8-10 Deadlifts @3131*

R45s

A2) 5 reps/knee Half Kneeling Barbell Press @20X2

R45s

+

4 Sets

B1) 8/leg Barbell Split Stance RDL @3010

R45s

B2) 10 DB/KB Push Press @30X1

R45s

+

C) For Time

4-6-8-10-12-14-16

L-Sit Lift Overs (L+R = 1)

*30 Double Unders between Sets


Rest 2mins between


2-4-6-8-10-12-14

Toes to Bar > Toes to Rings > Quality Kipping Knee Raise

*6 Burpees between sets

WEDNESDAY

4 Sets

A1) 12 Bench Press @31X0

R45s

A2) 12 DB/KB Bent Over Rows @31X0

R45s

+

4 Sets

B1) 12 Strict Dips

R45s

B2) 12-14 Supinated Grip Body Rows @ 30X0

R45s

+

C) 12mins Continuous Pace:

6 Dual DB/KB PC Clean (53/35)

20sec Dual KB/DB Front Rack Hold

6 Kipping Chest to Bar

6 Dual KB/DB Push Press (53/35)

20sec Dual KB/DB Front Rack Hold

6 Strict Dips

THURSDAY

4 Sets

A1) 10 Snatch Grip Romanian Deadlift @3110

R45s

A2) 16 Suitcase Long Step Walking Lunge @30X0

R45s

+

4 Sets

B1) 10 Barbell Hip Bridge @20X2

R45s

B2) 10 Goblet 1-1/4 Squat @2111

R45s

+

C) 12min EMOM

Min 1: 15 RKBS (70/53)

Min 2: 10 Alternating Goblet Reverse Lunge

to Step Up

Min 3: 20-30sec Dual KB Hollow Flutter Kicks

FRIDAY

4 Sets

A1) 10/arm Tall Kneeling Filly Press @2111

R45s

A2) 8-10 Rep Close Grip Low Barbell Pushups @3011

R45s

A3) 12 Supinated Seated Bicep Curl @ 3111

R45s

+

C) 3 Sets

15 HR T Push Ups

R30s

10 Db Shoulder Lat Raise

20sec Iron Cross Hold

R30s

15 Db Hammer Curl @20X0

Rest as needed

SATURDAY

30min Partner Amrap

30 Hang Power Snatch (135/95) > Demon Press (60/45)

30 Burpees

30 Strict Pullups > Partner Pull Ups > RR

SUNDAY


Pre Registered Open Gym Slots


11am and 12pm



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