5/11/2020 - 5/17/2020
Updated: May 15, 2020
Important Gym Reopening Tues May 19th
MUST READ Announcements
Updated FRIDAY 5/15 @ 9:30pm
EVERY MEMBER has to visit the portion of our website below and watch the video if you wish to return to the gym Tuesday.
Procedure Portion of the Website. Will be updated as we go.
https://www.vickeryathletics.com/re-opening-procedures
Class Procedure Video
https://www.youtube.com/watch?v=gHvcehhMtJU&feature=youtu.be
1) Gym Reopen Tuesday May 19th w/ restrictions and special instructions.
2)This is the last week of Stream. Still check stream schedule
-FAQ and Programming Stream this SUNDAY at 1pm.
3) EQUIP RETURN DATE and TIME WINDOWS
-Return Equipment to the gym.
*Cleaning onsite will be required.
Saturday May 16th: 12pm-2pm
Sunday May 17th: 2:30pm - 4:30pm
Monday May 18th: 4:30pm - 6pm
*You can choose to keep your equipment kit if you do not feel safe or comfortable coming back to the gym.
*Deadline for equipment turn w/out communication to Zach is May 24th. You will be charged full price of equipment. (aka you don't answer me on why you missed a window of return time.
Important Health Standard Links
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MONDAY
10am Coaching/Wod Stream
Warm Up
60sec per side Samson Stretch
60sec Pass Through
60sec per side Calf Stretch
60sec Upper Body Scorpiosn
60sec Lower Body Scorpions
Workout
800m Run
100 Rows or do 30- 50 Strict Pullups if possible
200 Pushups
300 Airsquats
800m Run
Can split up reps any way.
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TUESDAY
STREAM DELAY: Waiting for the driveway to be not underwater, then heading out to stream and workout at some point today.
*Notes* Really straight forward workout. If you are doing a single arm push press do 6/6 per side so 12 total... if you are doing both arms at once stick to 10reps. All this should be fast during your three minutes.
Not suppose to be able to maintain pace. If you can you went too slow.
Warm Up
20 Boot Strapper
20 Down to Up Dog
60s Hold Overhead with Shoulder Shrugs
50 Russian Twist
20 RDL
Workout
5 Sets
3min Amrap
10 Plate to Overhead
10 Pushpress
10cal on Machine or 15 Starjumps
Rest 3min
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WEDNESDAY
10am Coaching/Wod Stream
Warm Up
2 Sets
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 Starfihs Crunch
Rest 30s
60sec Russian Twist
Rest as needed in between
Workout
35-30-20-10 (all reps each side)
Single Arm Bicep Curl (all reps each side)
Leaned over Lateral Side Raise
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THURSDAY
10am Coaching/Wod Stream
Warm Up
Go out and enjoy your last days before the world opens up again. Try to beat your steps from last week!
Workout
Walk 12,000 -15,000 Steps total today... try walk it mostly at once... set some time aside for this.
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FRIDAY
10am Coaching/Wod Stream
Warm Up
2min per side Pigeon Stretch
60s Weak Cat Stgrong Cat
60sec Front to Back Leg Swings
60sec Side to Side
60sec Arm Circles
60sec Self Hugs
Workout
A) 8min EMOM
Min 1: 12 Burpees
Min 2: 25 Double Unders
R4min
B) 8min EMOM
20 Star Jumps
R4min
C) 8min Emom
5-7 Plate Bear Complex*
*Clean to Thruster to Back Sqaut to Pushpress
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=SATURDAY
10am Coaching/Wod Stream
Warm Up
Get all your Equipment together
Workout
-Return Equipment to the gym.
Saturday May 16th: 12pm-2pm
Sunday May 17th: 2:30pm - 4:30pm
Monday May 18th: 4:30pm - 6pm
*You can choose to keep your equipment kit if you do not feel safe or comfortable coming back to the gym.
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SUNDAY
LIVE Gym Town Hall
1:00pm Live Stream with Zach to discuss further opening details and questions
Sunday May 17th: 2:30pm - 4:30pm
Monday May 18th: 4:30pm - 6pm
THIS IS IMPORTANT
(Approx who knows...)
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