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4/6/2020 - 4/12/2020

Updated: Apr 10, 2020

Important At Home Announcements


Updated Monday April 10 @ 8:00pm


***GO WATCH THE TOWN HALL FROM YESTERDAY IF YOU MISSED IT ON TWITCH. IMPORTANT MEMBERSHIP UPDATES***



1) QUARANSTREAM T-Shirt PICKUP

- Last Pick Up 12pm - 2pm Saturday 4/11.

-Read email for details.


2) CrossFit Open - 3 Week Long Series

- SUBMIT YOUR SCORES ONLINE!

-"Vickery CrossFit"is our Affiliate Name


3) Stream Schedule and Workout Blog

-Check Daily for Updates


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

 

MONDAY

10am Coaching/Wod Stream

1:00pm Live OTG- Sean Harris DPT Back Pain


Warm Up

60s per Side Samson Stretch or Couch Stretch

10/ side Elbow to Instep then Twist Out

15 Goblet Squat

15 Down Dog to Up Dog

60s per Side Samson Stretch or Couch Stretch


Workout

5 Sets

A) 8-12 per side Bulg Split Squat

No Rest btwn sides

Immediately into 12 High Jumping Airsquats

R90-2min

+

B) 50-40-30-20-10

Suitcases > Situps

Wt Overhead Front Step Lunges > Weight in Goblet hold lunges > No weight front lunges

 

TUESDAY

10am Coaching/Wod Stream


Warm Up

2min Jump Rope or Jumping Jacks

15 Superman Handcuffs to Prisoner Hold

20 Passthroughs

60s Jumping Jacks

20 Goodmornings


Workout

A) 5 RFT

20 Db/Kb Hang Snatch

200m Run

20 Jump Overs

30 Controlled Supermans

 

WEDNESDAY

10am Coaching/Wod Stream


Warm Up

20 Good Mornings

20 Down to Up Dog

+

Alternating Tabata* (20sec on, 10sec Rest x8)

Bicycle Crunches

Passthroughs

*This means in each minute you will 20s of bicycles and 20s of PT)


Workout

A) 4 Sets

6min Amrap

4 Reps of Tiple Push Up Burpees (Down into burpee, then up, down, up, down, stand)

30 Mountain Climbers

15 KB/DB Swings

Rest 3min Between Sets

*Total time 36min

 

THURSDAY

10am Coaching/Wod Stream

LIVE: 5:00pm Healthy Cooking with Paulina


Warm Up

4 Rounds

45sec Prisoner Superman Hold *

15 Superman Handcuffs to Prisoner Hold


Workout

4 Sets

A1) 20/side Bent Over Wtd Y Raises

R30s btwn sides

A2) 20/side Wtd Standing T Raise

r30s per side

*this can be any weight you have around, these will often be 10lb or less

+

B) 4 Sets

Max Set of Any Variation of Rows

Rest as Needed Between Sets

+

30-20-10

Any variation of Bicep Curl

Box or Substitute dips > Chair/Bench Dips

 

FRIDAY

10am Coaching/Wod Stream

1:00pm Live OTG: Dr. Matt Bunker, Anesthesiologist


Warm Up

3 Rounds

10/side Laying Shoulder Rotations

30sec Arm Circles

30sec Egyptian Arms

30s Burpees


Workout

33min Emom

Min 1: 20sec of Arnold Press per arm

Min 2: 45sec Elbows and Toes Plank

Min 3: 10-15 Ground to Rack*

*Barbell Power Clean, Db/KB PC Plate to Front Rank, Slamball PC, Sandbag PC, or any other object from ground to fully overhead

 

SATURDAY

10am Coaching/Wod Stream


10am

KELSEY VS KYLE LIVE

ON ZOOM FOR WEEK 2 ON ZOOM

(approx 1 hour)


We don't know if it is going to rain or not.

Regardless we will go live with something despite the weather.


Workout

 

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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