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  • Zach Morman

11/23/2020 - 11/29/2020

Updated: Nov 26, 2020

Weekly Announcements


Happy Thanksgiving Week!

We are extra thankful for everyone this year at Vickery. Its been a tough one, but together we are almost through it. Thank you for all your unending support.

1) Thanksgiving Schedule

(If a class is capped, sign up and still come)

Wednesday 11/25: ONLY Noon and 4:15 Class

Thursday 11/26: No Classes at all

Friday 11/27: 10am Group Class only

Saturday 11/28: 9am ONLY Saturday Class

Sunday 11/29: No Staffed Open Gym


2) 24/7 Open Gym "Trial" Week Mon 23th - Sunday 29th

If you have interest in our upcoming Off Prime Hours Open Gym Membership (basically not during busy class times) and will be around this week please text me at 469-734-3343 and set up a time to meet with me for intro " how to" sesh and to get in on this trial week of Open Gym.

I have already given 24/7 access and intro "how to operate the system" to a people who have told me straight up they want to buy the +$45 add on of Open Gym Membership.


If you have zero interest in actually purchasing the membership add on then please opt out of this trial and don't text me OR feel free to text questions to see if you are actually interested.


3) Last Week of Functional Body Building Programming

This is the last week of 8 weeks of some serious body building and structured work. While this program should have left you feeling sturdy, lean, and refreshed.... I am afraid not everyone felt that way. We will be setting sail for new horizons starting Mon 11/30. So wave bye to Marcus Filly and tempo. Write up coming next week.


4) Black Friday LIMITED Upfront Membership Sale

INFORMATION EMAIL COMING MONDAY 11/23

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



Monday

4 Sets

A1) 20 Alternating Front Rack Drop Lunge* @ 3sec down

*Standing on 4-6inches of plates

*Bar from ground.

R45s

A2) 10 Chinups w/ 2sec Pause at Top

R45s

+

4 Sets @ Constantly Moving Controlled Paced

B1) 50sec of Kb/Db Front Squat

R45s

B2) 50sec of Pronated Body Row

R45s

+

C) 10 RFT

2 Burpee Box Jump

4 Pullup

6 Jumping Sqaut

100m Run

R30s btwn rounds


20min time cap

TUESDAY

A) 5 x 8-10 Reps Snatch Grip Deadlift @3131

R45s

+

4 Sets

B1) 10 Barbell Z Press @3021

R45s

B2) 8/leg Split Stance DB/KD RDL @3110

R45s

+

C) 3min AMRAP @ HIGH EFFORT

10/8 Cal AB

10 Pushups


R2min


15 Wall Walks


R2min


3min AMRAP @ HIGH EFFORT

10/8 Cal Row

5 T2B

WEDNESDAY

12pm and 4:15pm ONLY and Open Gym Access

4 Sets

A1) 12 Incline Close Grip Bench Press @31X0 (2 red plates incline)

R45s

A2) 10 Ring Rows @20X2

R45s

+

B1) 4 Sets @ Constantly Moving Controlled Paced

30sec SA DB BP Rt Arm

30sec SA DB BP Lft Arm

R45s

B2) 30sec Tripod Row Rt Arm

30sec Tripod Row Lft Arm

R45s

+

C) 10min Amrap

10 RIng Dip

10 Supinated RDL to Bent Over Row

THURSDAY

No Classes today! Open Gym Access Only


Change

Zach will be opening the gym at 12pm for a workout and closing around 1:30pm. Feel free to jump in with him or come do your thing.


Have a good Thanksgiving and enjoy the day! Eat Lots!


Vickery is Thankful for everyone of our members and coaches.

FRIDAY

10am Class Only and Open Gym Access

4 Sets

A1)12 Frog Stance DL @ 31X1

R45s

A2) 20 Alternating Goblet Hold Deficit Curtsy Squat on Plate

R45s

+

4 Sets

B1) 45sec of Controlled Superman to Prisoners

R45s

B2) 10/leg KB Front Rack Deficit Split Squat @2110

R45s

+

Emom x 16min

Min 1: 60sec of Unbroken Wallball

Min2: 60sec Rest

Min 3: 60sec of DB Burpee to Box Step Overs

Min 4: Rest

SATURDAY

9am Class Only and Open Gym Access

A) EMOM x 10min

5 Hang Snatch (135/95)

100m Run


R4min


B) Emom x 10min

10 Burpees


R4min


C) Emom x 10min

10 Toes to Bar

SUNDAY


No Coach staffed Open Gym today!


If you have the "trial" of Open Gym Membership. Feel free to come in as long as you have had an intro session with Zach.


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