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  • Zach Morman

5/18/2020 - 5/24/2020

Updated: May 20

Reopening Tues May 19th



EVERY MEMBER has to visit the portion of our website below and watch the video if you wish to return to the gym Tuesday.


UPDATED WITH SIGN IN POLICY: Procedure Portion of the Website. Will be updated as we go.

https://www.vickeryathletics.com/re-opening-procedures


Class Sign In Policy

-Classes must be signed up for IN ADVANCE via Pike13 (our back end system)

-You can sign up a week in advance. (Do NOT sign up past June 1)

-Sign via the Vickery website if you are on a computer

-OR download the "Pike13" App. (Both for Apple and Android)

- Classes will remain open until the are at our 14 person cap.

-Class cancellations must be done at least two hours beforehand or a $15.00 late cancellation fee will be charged.

-No shows will result in a $15.00 fee.

-Wait lists will be in place for all classes if full.


Cant make a class/it is full? OR you are choosing to stay home?

I have put at home versions of each days workouts below the gym workout.


Monday

No Workout


STREAM

Will be streaming Gov Abbot address at 2pm on Twitch. This dictates if we will change any actions around Tuesday regarding opening.


EQUIP RETURN DATE and TIME WINDOWS

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.

TUESDAY

Parking Lot Warm Up

3 Rounds

10/side Elbow to Instep

20 Arm Circles each Directions

10 Boot Strappers


Workout

A) Emom x 10min

Strict Pullups > 2-3 Negatives > Ring Rows

+

B) 20min Amrap

20 Back Squats (bar starts on ground)

20 Burpee Over Bar

20 Alternating BW Reverse Lunge


At Home Version

A) Emom x 10min

Any Variation Row

*Steady number across all minutes

+

B) 20min Amrap

20 Goblet Squats

20 Burpee

20 Alternating BW Reverse Lunge



WEDNESDAY

Parking Lot Warm Up

40 Party Bois

60sec Egyptian Arms

40 Good Morning

20 Jefferson Curls


Workout

A) 5 Building Sets

6 Strict Press + 8 Pushpress

*Bar Starts from ground

+

B) 4x12 @ 31x1

RDL w/ Barbell

+

C) 1-10-1

Work/Rest

1 KBS, 1 big breaths

2 KBS, 2 big breaths

... etc


At Home Version

A) 5 Sets (can use single arm)

6 Strict Press + 8 Pushpress

+

B) 4x12 @ 31x1

RDL w/ weight

+

C) 1-10-1

Work/Rest

1 Starjump, 1 big breaths

2 Starjump, 2 big breaths

... etc

THURSDAY

Parking Lot Warm Up

30 per side Front to Back Leg Swings

30 per side Side to Side Leg Swings

20 Arm Circles each Directions


Workout

(Group A)

16min EMOM

Min 1: 8 Toes to Bar > Toes to Ring > 10 Suitcases

Min 2: 10-12 Burpees


(Group B)

16min Amrap

300m Row

50 Double Unders > Jumping Jacks


At Home Version

A) 16min Emom

Min 1: 14 Starfish Situps

Min 2: 10-12 Burpees

+

B) 2mile Jog

FRIDAY

Parking Lot Warm Up

40 Party Bois

60sec Egyptian Arms

60sec per side Trice OH Stretch


Workout

A) Emom x 10min

Strict Pullups > 2-3 Negatives > Ring Rows

+

4 Sets @ 31x1

B1) 10-12 Seated Supinated DB/KB Curls

R60

B2) 12-14 Plate Tricep Extensions

R60

B3) 60sec Plank with Leg Lifts


At Home Version

A) Emom x 10min

Any Variation Row

*Steady number across all minutes

+

4 Sets @ 31x1

B1) 10-12 Seated Supinated DB/KB Curls

R60

B2) 12-14 Plate Tricep Extensions

R60

B3) 60sec Plank with Leg Lifts

SATURDAY

Parking Lot Warm Up

10/side Elbow to Instep

20 Arm Circles each Directions

10 Boot Strappers


Workout

"Karen"

150 Wallballs for Time


At Home Version

150 Light weight Thursters for TIme

*less than 40lbs

SUNDAY


Pre Registered Open Gym Slots


11am and 12pm


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