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