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  • Zach Morman

4/27/2020 - 5/3/2020

Updated: May 8

Important At Home Announcements


Updated Monday Friday May 1 @ 1:30pm


1) Saturday Morning Deathmatch @11am This week it is a battle to the death between the Millers!


2) Stream Schedule and Workout Blog

-Check Daily for Updates

STREAM SCHEDULE HERE

WORKOUT BLOG HERE


3) Questions or Suggestions? PLEASE text me and lets chat. 469-734-3343

MONDAY

***Update***

STREAM DELAY - 12pm -ish

Hey Team,

I guess the way I was wrapping up the 100ft Ethernet Cable for the internet connection from our router to the outside was a no go. The cable is broken and I am going to buy a new one now at micro center...

Good news is I am hyped on pre-workout about to head to the tech store. Sorry for the inconvenience. We will be streaming around 12pm.

www.twitch.tv/vickeryathletics


Warm Up

3 Rounds

20 Alt Cossack Squats

10 Pass Throughs

100 Single Unders


5 Sets

A1) 8-12 per side Bulg Split Squat

R30s btwn sides and post set

A2) 20 Unbroken Yoga Pushups (pushup to down dog)

R45-60s

+

B) 5 Sets

50sec Effort of Heaviest Loaded squat you can find*

*A person, a dog, barbell, sandbag... grab something heavy and squat it for a consistent 45 seconds

Rest 90sec between sets


...Go ahead and post these lol...

TUESDAY

10am Coaching/Wod Stream

www.twitch.tv/vickeryathletics


Warm Up

2min/side Pigeon Stretch

60sec Down Dog

60sec/side Elbow to Instep

60sec Eygyptian Arms


Workout

5 Rounds for Time

30 Db/KB Hang Snatch

10 Burpees

10 No Push Ups Burpees

300m Run

WEDNESDAY

10am Coaching/Wod Stream

8:00pm Outside the Gym w/ Jen Shotwell (Licensed Counselor) on Mental Health

www.twitch.tv/vickeryathletics


Warm Up

10min amrap

10/side Calf Raise

10/side Arm Circles

10 Boot Strapppers


Workout

30min Emom

Min 1: 8-12/side Single Arm Standing Curl to Strict Press

Min 2: 30-40 Mountain Climbers

Min 3: 40sec of Starfish Situps

THURSDAY

10am Coaching/Wod Stream

www.twitch.tv/vickeryathletics


Warm Up

"Air Fran"

21-15-9

PVC Thrusters

PVC Pullups


Workout

A) 5x12

Ring Row Reverse Fly*

This can be any other Reverse Fly Variation (bent over reverse fly. prone reverse fly... etc...)

+

5 Sets

B1) 10 Towel Lat Pull downs

R30s

B2) 10 Hard Any Variation Row (Prefer Ring Type Row)

+

30min Emom

Aerobic Work (row, jog/walk, AB, cycle, Jump rope)

~30sec of 75% effort work

~30sec of Rest

FRIDAY

10am Coaching/Wod Stream

1:00pm Live Mobility: About 30min together stretching out our hips and hammies recovering from the week.

www.twitch.tv/vickeryathletics


Warm Up

2min Straddle Stretch

3 Rounds

5/side Cartwheels

10 Boot Strappers

10 Good Mornings


Workout

A) 10min Amrap

50 Double Unders

20 Plate to OH


R3min


B)10min Amrap

20 Alternating Primal Shoot Throughs

10/side Side Plank Hip Taps


R3min


C) 5min Amrap

10 Deadlift

10 Burpees


SATURDAY

11am Coaching/Wod Stream

www.twitch.tv/vickeryathletics


Vickery LIVE Deathmatch Series

Greg "The Millhound" Miller

vs.

Nikki "The Smith" Miller


LIVE ON TWITCH AT 11AM


For Time

Baby Diaper Change

20 Airsquats

20 Single Arm Push Press (35/20)

20 Reverse Lunge

Baby Diaper Change

20 Plate Squats (25/15)

20 Single Arm Push Press (35/20)

20 OH Plate Rev Lunge

Baby Diaper Change

20 Airsquats

20 Single Arm Push Press (35/20)

20 Reverse Lunge

Mini Horn Chug

SUNDAY

10am Coaching/Wod Stream

www.twitch.tv/vickeryathletics


LIVE Gym Town Hall

IMPORTANT READS ON GYM RESTRICTIONS

https://gov.texas.gov/uploads/files/organization/opentexas/OpenTexas-Checklist-Gyms-Exercise-Facilities.pdf


https://gov.texas.gov/uploads/files/organization/opentexas/OpenTexas-Checklist-Gym-Exercise-Facility-Patrons.pdf


THIS IS IMPORTANT

(Approx who knows...)


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