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  • Zach Morman

12/21/2020 - 12/27/2020

Updated: Dec 22, 2020

Weekly Announcements

1) Holiday and New Year Schedule

Wed Dec 23rd: 12pm 4:30pm, an 5:30pm Group Classes Only

Thursday Dec 24th: 9am Class - 12 Days of Christmas Workout

Friday Dec 25th: Closed

Saturday Dec 26th: 9am Class Only

*Open Gym Add On: $35

If these hours don't work


2) The Lifestyle Plan @ Vickery Athletics

Jan 15th - March 25th (70 Days)

Quick Info Sheet... Click Below

TLP-VA Quick Info
.pdf
Download PDF • 120KB


3) Find out the truth where your body is at...

Schedule an InBody Consult w/ Zach (469-734-3343)

$15.00

Body Fat % and Fat Mass

Muscle Mass Weight

Base Metabolic Rate

Segmental Muscle Mass Breakdown (arms/legs lft/rt)



4) Sundays in 2021

Starting Jan 3rd @ 11am we will have "Specialty Classes" with the coaches at Vickery.


This could range from ANYTHING.... From Mobility and movement education, Gymnastics Skill Work, Olympic Lifting sessions, Aerobic Condition Sessions with a coach, CrossFit Bench Mark Wods, Nutrition Seminars.... and much more


Every week will be updated on the workout blog (aka here) and will be detailed out. We will limit these class spots depending on the class.


This is included in your membership.


Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.


Jan 3rd @ 11am: Aerobic Conditioning Workout w/ Zach


Jan 10th @ 11am: Kipping Skill Work w/ Zach

Monday

A) 8 AMRAP

15 PVC Pass Through (ext/int alternating sets)

10 Burpees

+

B) 5 Rounds

12 Bodyweight Bench Press (100%/75%)

300/250m Row

13min Cap

+

C) 5 Rounds

15 Supinated Body Row or Supinated RR

300m Run

13min Cap

+

D) 100 Suitcases for time

6min Cap

TUESDAY

A) 10min Amrap

2 Dual DB/Kb Frog Deadlifts

4 Alternating Overhead Reverse Lunge

Right Arm

1 DB/KB Squat Cleans

1 DB/KB Power Snatch

Left Arm

1 DB/KB Squat Cleans

1 DB/KB Power Snatch

+

B) Every 1:15 x 21 sets (22min 20s)

Min 1:14-16 Front Rack KB/DB Step Ups

Min 2: 8-10/side Banded Clam Shell Side Plank Thrusts

Min 3: 14/11 Cal on AB

WEDNESDAY

Christmas Schedule

Wed 12/23: No 5:30am or 6:30pm

Thurs Xmas Eve: 9am Group Class (12 days of Xmas Wod)

Friday: Christmas Closed

Saturday: 9am Class Only


A) 10min Emom

Min 1: 8-10 Yoga Pushups

Min 2: Single Unders

+

B) 10min Emom

12/10 Cal Ass Bike or 13/11 Cal Row

+

C) 10min Emom

MIn 1: 30sec Crab Hold

MIn 2: 45sec Forearm Plank

+

D) 10min Emom

SIngle Unders

*E2min stop and Perform 10 Heavy Db Curls

THURSDAY

Christmas Schedule

Thurs Xmas Eve: 9am Group Class (12 days of Xmas Wod)

Friday: Christmas Closed

Saturday: 9am Class Only


“12 Days of Christmas”


1 Muscle-ups

200 Meter Run

3 Toes to bar

4 Pullups

5 Wallballs (20/14)

6 Deadlift (135/95)

7 Burpee

8 Push Press (135/95)

9 Front Squats (135/95)

10 Mountain Climbers

11 Double unders

12 Squat Clean (135/95)

+


" 12 Days of Christmas" (Sclqed Options)

1 Chest to Bar OR Jumping C2b

200 Meter Run 11/9 Cal AB

3 Knee Raises OR Suitcases

4 Pullups or RR

5 Wallballs

6 DB Deadlift OR RDL

7 Burpee

8 DB Push Press

9 DB Front Squats

10 Mountain Climbers

11 Star Jumps

12 DB Power Clean

FRIDAY

Christmas Schedule

Christmas: CLOSED TODAY

Saturday: 9am Class Only


Hope everyone has a great day off. Relax, recover, and enjoy yourselves. Thank you for being the best members Dallas has to offer.


SUNDAY


Starting Jan 3rd @ 11am we will have "Specialty Classes" with the coaches at Vickery.


This could range from ANYTHING.... From Mobility and movement education, Gymnastics Skill Work, Olympic Lifting sessions, Aerobic Condition Sessions with a coach, CrossFit Bench Mark Wods, Nutrition Seminars.... and much more


Every week will be updated on the workout blog (aka here) and will be detailed out. We will limit these class spots depending on the class.


This is included in your membership.


Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.


Jan 3rd @ 11am: Aerobic Conditioning Workout w/ Zach


Jan 10th @ 11am: Kipping Skill Work w/ Zach


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