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  • Zach Morman

3/30/2020 - 4/5/2020

Updated: Apr 3

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

REGISTER FOR OPEN HERE


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

GO TO OUR TWITCH CHANNEL HERE


3) Stream Schedule and Workout Blog

-Check Daily for Updates

STREAM SCHEDULE HERE

WORKOUT BLOG HERE


4) QUARANSTREAM T-Shirt Pre Order

-Ends Thursday!

PRE-ORDER HERE


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

www.twitch.tv/vickeryathletics


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.

www.twitch.tv/vickeryathletics


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

www.twitch.tv/vickeryathletics


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

*https://youtu.be/rloXYB8M3vU

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

DETAILED GUIDE TO THE 1st OPEN WORKOUT - CLICK HERE


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...)


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