Search
  • Zach Morman

11/30/2020 - 12/6/2020

Weekly Announcements


BACK TO 1 HOUR CLASSES (Yay!)

5:45am-6:45am

12:00pm - 1:00pm

4:30pm - 5:30pm

5:30pm - 6:30pm

630pm - 7:30pm

Saturday Same

Sunday NO STAFFED OPEN GYM

1) GO WATCH THIS VIDEO. IT IS LONG. I AM SORRY, FORGIVE ME. IT IS THE PROGRAM WRITE UP AND DISCUSSING CHANGES.

Seriously please watch. It may answer some questions.

https://youtu.be/RWUeo_MRUCs


2) IF you had an Open Gym Trial this past week. I will be texting you Monday to see if you want to keep it and be billed Tues, Dec 1. You can also text me.


3) New Part of the Website

(more to come around training templates)

https://www.vickeryathletics.com/rates

Monday

A) 16min

60sec of DB Bench Press

R60s

60sec of Body Row

R60s

+

B) For Time

550m Run

right into...

10-8-6-4-2

Strict Chest to Bar > Strict Pullup > LIGHT Banded >Negatives

1/2 Rep and 1/2 of Count TGU Right Arm

Strict K2E

1/2 Rep and 1/2 of Count TGU Left Arm


20min Time Cap

+

C) 2 Sets

20sec/side DB Side Plank

R20s

20sec/side Star Plank

R20s

TUESDAY

A) 8min AMRAP

12/Side Banded Clamshell Side Planks

12 Easy Demon Press

6 Burpees

+

B) Every 3:30 x 4sets (14min)

8-10 Weight Hip Bridge w/ 10sec hold at top of last rep

20 DB or KB Suitcase Drop Lunge (1 red plate)

+

C) E90sec x 4 sets

12 Burpees @ 100%

10 RKBS


R3min


E90sec x 4 sets

15sec Row @ 100%

12 Alternating Plate Jump Lunges

WEDNESDAY

A) 40min AMRAP with a Partner****

*1 Partner Working

*1 Partner Resting

*1min Work/ 1 min Rest

*Split work however


2000m Row or 100 cal AB

100 Wallballs

100 Primal Shoot throughs (R+L = 1 Rep)

4min Total Quadruped Shoulder Touches


THURSDAY

A) 18min to Finish for Weight and Quality

10, 8, 6, 4, 2

Barbell Push Press

Mix Grip Weighted Pullups (Switch grip half way on each set)

+

B) 4 Sets

50 Double Unders > 25 DU > 30sec Practice > Ball Jumps

4 L Sit Strict Pullups > Knee Tuck Pullup > Strict Pullup > LIGHT Band > 6 RR

6 Burpee Pullups

8 Ring Dips > Box Dips > 12 Bench Dips

R90s Between Sets


3min Cap on work... Track your own rest.

+

C) 100 Suitcases for Time

FRIDAY

A) 9min AMRAP

10 Lateral Banded Walks Each Side

10 Banded Walk Back and Forward and Backwards

30sec Half Squat Pulses

+

B) Every 3:30 x 4sets (14min)*

20 Back Rack Curtsy Squat

12 Barbell RDL

*Same Weight

+

C) 21-15-9

Clean (135/95)

Toes to Bar > t2r > Kipping KR > Kip/SC > SC

12min Cap

SATURDAY

A) 14min AMRAP

10 Bent Over Reverse Fly w/ Plates

10 Curl To Press (db or kb)

5/5 Staggered Push Ups

+

B) 6 Sets

30sec Row @ 85% Effort


Right into...


2min AMRAP

8 Toes to Bar

10 HR T Pushups


12 Alternating KB/DB Pushpress


Right into...

30sec Double Unders or Jumping Jacks


R90sec Between Sets


SUNDAY


No Coach staffed Open Gym anymore. Only Open Gym Members.


Sunday Specialty classes will start in Jan 1 and be included in membership.


692 views0 comments
  • White Facebook Icon
  • White Instagram Icon

© 2020 Vickery Athletics | Terms & Conditions