Important At Home Announcements
Updated Friday April 3 @ 6:00pm
Vickery Athletics April Happenings
**For Non-Readers All the Info is in Video Above**
1) CrossFit Open - 3 Week Long Series
-Free or Donation Based(not expected)
- Keep Engaged in Weekly Minimal or NO Equipment Workouts
-"Vickery CrossFit"is our Affiliate Name
-Vickery will Program and Do the Workouts on Saturdays
2) Follow Us On Twitch
-Live Coaching and Workouts 10am Daily
-All Videos Archived for Easy Access
-Outside the Gym Podcasts
-Live Skill Sessions
-Helios Sleeping Streams
3) Stream Schedule and Workout Blog
-Check Daily for Updates
4) QUARANSTREAM T-Shirt Pre Order
-Ends Thursday!
5) How can you help the gym?
-Share the twitch link with family and friends. Challenge them to workout beside us. Have them follow the channel. The more interaction we have on twitch the better!
- Register for the Open this week (more info on Monday, FREE or minimal costs)
- Stay active!
6) Questions or Suggestions? PLEASE text me and lets chat. 469-734-3343
MONDAY
10am Coaching/Wod Stream
1:00pm Live Skills: How to Scale on the Fly
Warm Up
3 Rounds
200m Run or Jumping Jacks
15 Pass throughs
30sec Samson Stretch
Workout
5 Sets
A1) 8-12 per side Bulg Split Squat
R30s btwn sides and post set
A2) 20 Reverse Crunch
R45-60s
A3) 4-5 Wall Walk
+
10min Clock
Double Under or Triple Under Skill Session
TUESDAY
10am Coaching/Wod Stream
1:00pm Live Outside the Gym w/ Dr. Ashley Conner: Small Businesses, from the inside looking out.
Warm Up
90s per side Pigeon Stretch
2 Rounds
20 Db/Kb Swings
10 Goblet Squats
10 RDL
10 Boot Strappers
Workout
A)8min Emom
5-7 Plate Bear Complex*
*Clean to Thruster to Back Sqaut to Pushpress
R4min
10min Emom
10-12 Burpees (~35-40s of effort)
R5min
12min Emom
6 Db Hang Power Clean to Overhead
20 DU or 10 Starjumps
WEDNESDAY
10am Coaching/Wod Stream
Warm Up
~2min/side Calf Mash
~60s Cobra (up dog)a
~60s Down Dog
~30s Party Bois
~ Bunny Hops
~ Jumping Jax
Workout
A) 2min Max Double Unders > Single Under > Jumping Jax
2min Max Situps
R1min
90s Max DU
90s Max Situps
R1min
60s Max DU
60s Max Situps
+
B)50-35-20-5
Any Variation of Rows*
Any Variation of Strict Press
THURSDAY
UPDATE!
INTERNET IS DOWN IN OUR AREA: ESTIMATED TIME OF FIX IS 11AM
I WILL START WORKOUT STREAM AS SOON AS ITS BACK UP
www.twitch.tv/vickeryathletics
Warm Up
5min Jog or AB or 500m Row/Ski
90s/side Active Pec Stretch
60s/side Samson Stretch
60s/side Elbow to Instep to Twist
60s Wide Leg Reach Throughs
5min Jog or Ab or 500m Row/Ski
Workout
50-40-30-20-10*
Kb/Db/Plate/Barbell Controlled RDL
Pushups
FRIDAY
10am Coaching/Wod Stream
RESCHEDULE!
3:00pm Meal Prepping Made Easy w/ bri Franklin
www.twitch.tv/vickeryathletics
Warm Up
10min Amrap
20 Alt Cossack Squats
20 Alt Curtsy Reverse Lunge
10 Passthroughs
5 Burpees
Workout
*Adjust reps if needed to your specific weight
*Rest 60s between sets
Workout
A) 4x15 @31x1
Standing Plate Tricep Extensions
+
B) 4x10/side @31x1
Single Arm Dumbell Concetraion Curls
+
C) 4x10/side @31x1
Tricep kickbacks
+
D) 4x12/side @31x1
Single Arm Dumbell/KB Hammer Curls
SATURDAY
10am Coaching/Wod Stream
GYM HAPPY HOUR AT 5pm on ZOOM
https://zoom.us/
Warm Up
To be determined when Open Workout Gets Posted
Workout
10min AMRAP
10 Airsquats
9 DB/KB/PLATE (both arms) snatches right arm
10 push-ups > incline hands pushups
9 DB/KB/PLATE (both arms) snatches, left arm
SUNDAY
LIVE Gym Town Hall
1:00pm Live Stream with Zach to discuss state of the gym and next steps
THIS IS IMPORTANT
(Approx who knows...)