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  • Zach Morman

12/28/2020 - 1/3/2021

Updated: Dec 31, 2020

Weekly Announcements

1) New Year Schedule

Thursday Dec 31st NYE: 9am Class

Friday Jan 1 : 9am New Years Day


2) The Lifestyle Plan @ Vickery Athletics

Jan 15th - March 25th (70 Days)

Registration Ends Jan 10th

https://www.vickeryathletics.com/tlp-va-registration



3) Sundays in 2021

SUNDAY @ 11am

Aerobic Conditioning with Zach


This is a 50minute workout to focus on Aerobic conditioning. This is open to all members. Open Gym members are welcome to come to Open Gym during this class.


This is less of a coached class and more of a workout along the coach ty


It won't be fancy, its a good sweat to recover after a hard week or just get an extra day in because you missed a day this week.


Not all Sunday Specialty classes will be like this. Some will be purely coached classes. Here is a look at Jan. All Sunday classes are at 11am.


Jan 10th: Double Under Skill Class w/ Zach

Jan 17th: Aerobic Conditioning Workout w/ Zach

Jan 24th: Hip Mobility Skills Class w/ Jess

Jan 31st: Kipping Skills Class w/ Meg


Monday

A) 6min

5/5 SA KB Pushups

10 Ring Row

+

B) 4 Sets in 14min

14-18 DB Hammergrip Bench Press

20sec per side Single Arm Plank Row Hold

+

C) 3 Sets For Time

500/450m Row FAF

R60s

6 Wall Walks > Bax Walks> 40 90degree alt press

10 Alternating Single Arm Bias Strict Pullup > Strict Pullup > Negatives > Barbell Pullup

R90s


Time Cap 24:00


TUESDAY

A) Every 90sec x 24sets

Min 1: 8-12 Weighted Hip Bridge

Min 2: 16-20 Alternating SL Kipping T2b > Knee Raises > Starfish Suitcase > 35sec Bicycle Crunches

Min 3: 16-20 Alternating KB Goblet Hold Drop Lunge

Min 4: 12 DB Burpees

WEDNESDAY

New Year Schedule

Thursday Dec 31st NYE: 9am Class

Friday Jan 1 : 9am New Years Dayy


A) E3mom x 6 sets

Min 0-3:

Run 200m

15 UB KBS

Double Unders in time remaining

Min 3-6:

Run 200m

Consistent Box Jump Step Down

+

B) E3mom x 6 sets

Min 0-3:

10-12 Weighted UB Box Dips

Row with time remaining

Min 3-6:

10-15 HR T-Pushups

Row with time remaining

THURSDAY

New Year Schedule

Thursday Dec 31st NYE: 9am Class

Friday Jan 1 : 9am New Years Day


A) 10min Amrap

10 Primal Shootthrough

10 Toes to Bar

+

B) 10min Amrap

7-10 Bbell Ab Rollouts

8-10 Push Press

+

C) 10min Amrap

10 Pullups

8 Burpees

FRIDAY

New Year Schedule

Thursday Dec 31st NYE: 9am Class


A) 3 RFT:

2 - 20 Wtd Walking Lunge

0 - 02 Wall walks

2 - 20 Pushups

0 - 060s Low to Tall Plank


Rest and Transition


B) 3 RFT:

2 - 20 Slamballs

0 - 02 Curtis P's

2 - 20 Suitcases

1 - 100 Double unders

SATURDAY

A) Box/Bench Squat

12,10,8,6,6,6

+

B) 3 RFT

2 Sets

20 Wallballs (20/14)

10 Demon Press (50/35)

R90s


2 Sets = 1 Round

SUNDAY @ 11am

Aerobic Conditioning with Zach


This is a 50minute workout to focus on Aerobic conditioning. This is open to all members. Open Gym members are welcome to come to Open Gym during this class.


This is less of a coached class and more of a workout along the coach ty


It won't be fancy, its a good sweat to recover after a hard week or just get an extra day in because you missed a day this week.


Not all Sunday Specialty classes will be like this. Some will be purely coached classes. Here is a look at Jan. All Sunday classes are at 11am.


Jan 10th: Double Under Skill Class w/ Zach

Jan 17th: Aerobic Conditioning Workout w/ Zach

Jan 24th: Hip Mobility Skills Class w/ Jess

Jan 31st: Kipping Skills Class w/ Meg


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