top of page
Search

2/3/2025 - 2/9/2025

Writer's picture: Zach MormanZach Morman

ANNOUNCMENTS

1) New 6 Week Program Cycle Started Last Week

Head over to last weeks blog post and check out the details

 

MONDAY


A) E2MOM x 3 Sets

10-12 Frog Stance DL

8 Jefferson Curls

+

E3MOM x 4 Sets

10 Frog Stance DL*

*Reset btwn Reps

10/side Stagger Stance RDL

+

B) 5 Sets

(Decreasing Rest: R35s > R30s > R25s > R20s > R15s)

25sec Push Press

Rest

25sec Double Under (Split Jumping Jax)

Rest

25sec Tyson Push Ups

Rest

25sec Star Jumps

Rest

 

TUESDAY


A) 6 Rounds in 20 min

10-12 Building HE Back Squat*

10/side Cossack Sq


*Think about what you did last week. Try to hold that weight while increasing reps.

+

B) EMOM x 10 min

Pullup*

*Progress from last week if possible. Ask a coach if you need more direction on progressing towards strict pullup.

+

C) 3 Sets

3min AMRAP

14 Alt Gorilla Rows

10/8 FAST Echo/ski Cals

R1min

 

WEDNESDAY


A) E2MOM x 3 Building Sets

10-12 Bench or Hip Thrust

8/side Staggered Pushups or 10/side Staggered Hip Bridges

+

E3MOM x 4 Sets

10-12 Bench or Hip Thrust

+

B) EMOM 28

Min 1: 12 Toes to Bar

Min 2: 12/10 Echo

Min 3: 8 Mountain Climber Burpees

Min 4: 6 High Box Jump

 

THURSDAY


A) 4 Sets of 21s

Barbell Curl

OH Tricep Ext

+

B) 6 Rounds (2m40s Cap)

10 Hang Power Snatch

500/450m Row

R3min

 

FRIDAY


A) 3 Sets in 11min

8-10/side Barbell Front Rack Box Step Ups

+

B) 3 Round EACH Alt w/ a Partner

10 Burpees

15 Wtd Anchor Situps

8/side Hang DB Snatch


*While one partner is working the other performs HVY KB Front Rack Hold. Working Partner stopsif KBS are dropped


+

C) 1 Set of Japanese Drop Set

Pole Assisted Bulg Split Sq


4 Working Sets of 5-10 Reps

1 Last set of 20+ Reps

 

SATURDAY


8am STRENGTH

A) 4 Sets (15min)

6-8 Standing Arnold Press

R20s

40sec Wallball Push Press

R2min

+

B) E2MOM x 5 sets

Min 0-2: 1 Power Clean Every 30s

Min 2-4: 1 Agility Ladder Every 30s

Min 4-6: 30s R/L/Both Assisted Pogo Hops



9am CONDITIONING

30 Rounds for Time

Teams of 3

30 RFT

150/125m Row

5 Burpees Over Rower

20 Mountain Climbers

 

SUNDAY SPECIALTY CLASS


This Sunday Feb 9th- Double Under and Handstand Skills w/ Zach


Upcoming Sunday Specialty Class Schedule

Feb 16th- Arms w/ Zach

Feb 23rd - Movement Therapy w/ Jess

March 2nd - Arms w/ Stefan


846 views0 comments

Recent Posts

See All

Comments


  • White Facebook Icon
  • White Instagram Icon

© 2020 Vickery Athletics | Terms & Conditions

bottom of page