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
- WORKOUT WEEK 2 CLICK HERE
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
www.twitch.tv/vickeryathletics
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
www.twitch.tv/vickeryathletics
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
www.twitch.tv/vickeryathletics
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
www.twitch.tv/vickeryathletics
Warm Up
4 Rounds
45sec Prisoner Superman Hold *
https://www.youtube.com/watch?v=eyIdjprbVys
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
www.twitch.tv/vickeryathletics
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
www.twitch.tv/vickeryathletics
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
www.twitch.tv/vickeryathletics
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...)