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
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