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.