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  • Zach Morman

5/25/2020 - 5/31 /2020

Announcements



Make sure to read our updated sign in policy on our Re-Opening Procedure portion of the website

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


We will have a Sunday Town Hall on Twitch this week to discuss plans for June 1st


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

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


MONDAY

Memorial Day Class Times

9:00am, 10:15am, 11:30am


We will not be doing Murph today.

Murph will be performed as a big class on Labor Day.


Workout

5 Round for Time

400m Run

25 Hang Power Cleans

400/350m Row or 20/18 cal AB

30 Push Ups


At Home Version

5 RFT

300m Run

30 Hang Db/KB/ Barbell Cleans

300m Run

30 Pushups

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) Emom x 14min @ 31x1

Min 1: Right Leg BSS

Min 2: Left Leg BSS

+

C) Tabata (4min)

No Push Burpee

Squat Jumps


At Home Version

A) Emom x 10min

Any Variation Row

*Steady number across all minutes

+

B) Emom x 14min @ 31x1

Min 1: Right Leg BSS

Min 2: Left Leg BSS

+

C) Tabata (4min)

No Push Burpee

Squat Jumps

WEDNESDAY

Parking Lot Optional Warm Up

60sec Torso Twist

60sec Wide Leg Reach Throughs

60sec leg Swings Per Side

60sec Overhead Arm Circles


Workout

A) 3 Rounds For Quality

30 Suitcases

30 PVC Pipe Lat Pulls Downs

+

B) 3 Rounds For Quality

30 Strict Press

30 RDL

+

C) 10min Max Cal

AB or Rower or Ski

At Home Version

A) 3 Rounds For Quality

30 Suitcases

30 Lat Towel Pulls Downs

+

B) 3 Rounds For Quality

30 Strict Press

30 RDL

+

C) 10min

400m Run

R1:1

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

Emom x 35min

Min 1: 10 Burpees

MIn 2: 25 DU > 30 sec Jumping Jax

Min 3: 13 Wallballs

Min 4: 30sec of Russian Twists

Min 5: 7/7 Hand Db Snatch


At Home Version

Emom x 35min

Min 1: 10 Burpees

MIn 2: 25 DU > 30 sec Jumping Jax

Min 3: 15 Airsquats or 12 weighted squats

Min 4: 30sec of Russian Twists

Min 5: 7/7 Hand Db Snatch

FRIDAY

Parking Lot Warm Up

40 Party Bois

60sec Eygptian Arms

60sec per side Trice OH Stretch


Workout

A) Emom x 10min

Strict Chinups > 2-3 Negative Chin Ups > Supinated Ring Rows

+

B) 5x10-15 Controlled Dips

+

4 Sets

C1) 15 BW Tricep Extension

R60s

C2) 12 Barbell Preacher Curls

r60s


At Home Version

A) Emom x 10min

Any Variation Supinated (palms up) Row

*Steady number across all minutes

+

B) 5x10-15 Controlled Dips

+

4 Sets

C1) 15 BW Tricep Extension

R60s

C2) 12 Barbell/DB/KB Preacher Curls

r60s

SATURDAY

Parking Lot Optional Warm Up

10/side Elbow to Instep

20 Arm Circles each Directions

2 Rounds

10 Boot Strappers

10 Airsquats


Workout

Min 1-10

Emom

10 Kb DL

4 Burpees

+

Min 11-20

Amrap

25 KBS

10/10 KB Pushpress

+

Min 20-25

Max KB Thrusters


At Home Version

Same as above but with any single weight you can find. Can sub KBS with DB Swings or good mornings

SUNDAY


Pre Registered Open Gym Slots

11am and 12pm


Sunday Town hall at 1pm

www.twitch.tv/vickeryathletics

Reflecting on Two Weeks of Re-Opening

Gym Changes going into June 1st

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