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  • Zach Morman

3/1/2021 - 3/7/2021

Updated: Mar 4

Weekly Announcements

1) Vickery Intramural Open


REGISTRATION OPEN- DEADLINE MONDAY MARCH 8th

https://www.vickeryathletics.com/intramural2021

(do not register on open.crossfit.com we will not be registering through their site)



3) Sunday Specialty Class @11am- Aerobic Conditioning with Zach

This is a 40-50min workout w/ Zach that is meant to be a long sweaty low intensity workout. Good for all lvls.


Monday

A) 4min Amrap

5 Scap Pullups

4 Air Squats

3 Burpees


Right Into


10min Emom

Min 1: 5-10 Strict Pullups

Min 2: 15-30sec HS Hold on Wall

+

B) Strict Press to Push Press Clusters

5.6

4.5

3.4

3.4

r90s btwn sets

*15min to complete

+

C) 4 Rounds

45sec of Kipping Pullups

1min of Wallballs

R2min

TUESDAY

A) 4min Amrap

3/leg Reverse to Forward Lunge

20 Fast Frog Hib bridge


Right Into...


10min Emom

Min 1: 5/5 Kb/Db Front Squats

Min 2: 30sec Knee Raise Hold

+

B) Front Squat Clusters w/ 10sec rerack

5.5

4.4

3.3

3.3

r2min btwn sets

*19min to complete

+

C) 6min Amrap

12 Barbell Curls

10 OH DB Tricep Extension

WEDNESDAY

A) Emom x12min

Min 1: 5 Burpee to 10/9ft Target

Min 2: 6/6 Kb Snatch

Min 3: 100m Run

+

B) For Total Time (30min time cap)

1-2-3-4-5

Power Clean (155/105)

Front Rack Forward Lunge Steps (per leg)

Strict Press*

*sets 1 & 2 strict, sets 3/4/5 can involve push press


Right Into...


2-4-6-8-10

Hang Power Clean (135/95)

*After Each Round (including the last one)

6 Burpee Pullup

12 Wallballs

THURSDAY

A) 10min Amrap

300/250m Row

30sec Dead Bug Hold


Quick Transition


B) 10min EMOM

12/10 Cal AB (50sec cap)


Quick Transition


C) 10min Amrap

40sec of Army Plank Crawlers

20sec of Knee to Elbow Mountain Climbers


Quick Transition


D) 10min Amrap (Class Vote: First or Last for all)

Min 1: Pigeon Stretch Left

Min 2: Pigeon Stretch Right

FRIDAY

A) 10min of Snatch Tech and W/U

+

B) Emom x 15min

Advanced: 1 Slow Pull to Bottom of Knee Power Snatch + 1 Hang Snatch - Build to Confident Single

Tech: 1 Power Snatch + 4 Hang Power Snatch

+

C) 10min of Clean Tech and W/U

+

D) Emom x 15min

Advanced: Build to Heavy Confident Single of a Squat Clean

Tech: 1 Power Clean + 2 Hang Squat Clean

SATURDAY

6 Rounds

8 Bodyweight Renegade Man Makers

45sec FLR Plank

20 Prisoner Stand Up to Kneel Down

R1min Between Rounds

SUNDAY SPECIALITY CLASS @ 11am


Aerobic Conditioning w/ Zach


This is a 40-50min workout w/ Zach that is meant to be a long sweaty low intensity workout. Good for all lvls.


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.


Upcoming Sundays

March 14th @ 11am: Movement Therapy w/ Jess

March 21st @ 11am: Arm Day w/ Zach

March 28th @ 11am: Gut, Butt, and Burn w/ Brie


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