Important At Home Announcements
Updated Friday April 24 @ 9:00am
1) Continuation of the CrossFit Open We will be doing the Vickery LIVE Deathmatch Series at the same time and format as the Open Workouts.
I will release a workout Friday and it will be programmed for the gym and done in a one vs one Zoom call Saturdays at 10am. This week THE Megan Heinz will be facing off with Alex "The Johnson" Thomas.
We wont have a leaderboard for this other than the private facebook goup.... but it is more for our entertainment!
2) Stream Schedule and Workout Blog
-Check Daily for Updates
3) Questions or Suggestions? PLEASE text me and lets chat. 469-734-3343
MONDAY
10am Coaching/Wod Stream
Warm Up
10min Amrap
20 Alt Cossack Squats
30sec Wall Sit
12/ Calf Raises
Workout
A) 20min E2mom
20 Weighted Walking Lunges > 10/10 Reverse/Forward Lunge
10 Pushups
+
B) 1 Set for Reps
30s Max Pushups
30s Rest
30sec Max Dips
30s Rest
30s Half Up Pushups
30s Rest
30s Wide Grip Pushups
30s Rest
30s Staggered Pushups
30s Rest
30sTempo Pushups @30x0
TUESDAY
10am Coaching/Wod Stream
Warm Up
3 Rounds
10 Laying Lat Towel Pulldowns
10 Prisoner to Handcuff Supermans
20 Suitcases
10 Good Mornings/ RDL
Workout
A) 100 Double Unders
90 Rows (preferably a ring type row)
80 Deadlifts (any variation)
70 Bent Over Flys
60 Kb/DB Swings
50 Hand Release Burpees
WEDNESDAY
1pm Coaching/Wod Stream
Warm Up
60sec Arm Swings
60sec Party Bois
20 Down to Up Dogs*
*Snake into the updog like a real yogii
40 Alternating Primal Shoot Throughs
+
10min of Handstand Skill Practice
Workout
A) 4x8-12 @31x1
Single Arm Arnold Press
R60s
+
B)4x12-15
Double Arm Front Raises
R60s
+
C) Emom x 10min
2-3 Wall Walks
THURSDAY
10am Coaching/Wod Stream
6:30pm Zoom Gym Happy Hour
Warm Up
20 Boot Strappers
60sec Leg Swings Front to Back
60sec Leg Swings Side to Side
60sec Bunny Hops
60sec Building Tuck Jumps
Workout
A) Every 20sec x 10min
1 Max Height Squat to Tuck Jumps
*If you cant jump bc you are in an apartment... go find a 10min ab routine on the youtubes and do that here
+
B) Emom x 24min
Min 1: ~40ish sec Shuttle Run > Jumping Jax
Min 2: 12 Ground to OH (Slamball, Light Snatch, Full KBS..etc)
Min 3: 12-14 Calorie on a Machine or 10=12 Burpees
FRIDAY
10am Coaching/Wod Stream
Vickery Deathmatch Wod Announcement
Warm Up
60sec Suitcased Leg Circles Right
Rest 30s
60sec Suitcased Leg Circles Left
Rest 30s
60sec Bicycle Crunches
Rest 30s
60sec Plank w/ Leg Lifts
Rest 30s
60sec Scissor Kick
Rest 30s
60sec Starfish Crunch
Rest 30s
60sec Russian Twist
Workout
4 Sets
A1) 4x8-12
Seat Supinated Dumbell Curl
R30s btwn sides/set if Single Arm
R60s btwn set if Double Arm
A2) 15 Body weight Skull Crushers
R60s
+
4 Sets
B1) 4x8-12
Single Arm Cross body Hammer Curls
R30s btwn sides/set
+
B2) 4x12-15
Standing Plate/Db/KB Tricep Extensions
R60s
SATURDAY
Vickery LIVE Deathmatch Series
Meg Heinz vs Alex Thomas
LIVE ON TWITCH AT 10AM
Warm Up
3 Rounds
10 Up to Down Dog
10 Pass Throughs
10/side Elbow to Instep
30s Jump Rope or Bunny Hops
Workout
Saturday Morning Deathmatch Workout #1
Complete AFAP
1 Flip Cup
10 Double Unders
10 Ground to Overhead w/ Plate (25#)
10 Burpees to Plate
1 Flip Cup
20 Double Unders
20 Ground to Overhead w/ Plate (25#)
20 Burpees to Plate
1 Flip Cup
30 Double Unders
30 Ground to Overhead w/ Plate (25#)
30 Burpees to Plate
3 Flip Cups
SUNDAY
10am Coaching/Wod Stream
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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