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  • Zach Morman

5/3/2021 - 5/9/2021

Weekly Announcements

1) Next Vickery Social: THIS Saturday May 8th - BBQ and Beers at Vickery!

More info at the fb event link below. Please mark if you are going so we can get a head count. We know its Mother's Day weekend. Bring your mom if she is in town. She knows us.

https://fb.me/e/3BSc088y1


2) Memorial Day Murph

This year will be performing Murph as a gym Monday May 31st. All are welcome.


3) New Member Guide

We just made this for new members earlier this year... some of you long time members probably could use a quick review...

Vickery New Member Quick Guide 2021
.pdf
PDF • 135KB

4) SUNDAY SPECIALITY CLASS @ 11am

Movement Therapy with Jess: Hips and Low Back

This is an hour going over how to care, assess, and treat any low back and hip problems you may be having. Even if you are not having any issues this class will be a good base to keeping yourself healthy as the endless gnawing of time and age riddle your body with issues. If you don't know, along with coaching classes Jess is an amazing full time Physical Therapists.

Monday

A) E2mom x 5

5 Burpee Pullups

5/side Db Thruster

AMRAP Plank hold in time remaining

+

B) EMOM x 20min*

Min 1: 5 UB Wtd Pullups > Pullups> Negative > Barbell Pullups

Min 2: 10 BackSquat

+

C) 50-40-30-20-10

LM Lunge Hold Row (Split Reps per Arm)

Suitcases

TUESDAY

A) 3 Rnds in 9min

20 JJ

8 Yoga Burpees

10 RKBS

10 Bench Press

+

B) 5 Sets in 15min

3.3.3 Bench Press

*Rerack 15sec pause

R~90s

+

C) 22min Amrap

7 RDL

7 Hang Power Clean

7 Push Press

R60a

WEDNESDAY

Every 3:30 x 12sets (42min Total)

A) 500/450m Row

B) 400m Run*

2min Cap

(running scale is 33/27 cal AB)

THURSDAY

A) 3 Sets in 10min

10 Alternating Primal Shoot Throughs

10 Alt Primal Hold Shoulder Taps

15sec Chin Over Bar Isometric Hold

10 Scapular Chin Upss

15sec Bench Dip Stretch

10 Bench Dips

+

4 Sets in 15min

B1) 10-12 Box Dips @2111

R60s

B2) 3.3 Mixed Grip Wtd Pull Up @21X1

(6 total reps - switch grip halfway

through)

R60s

+

C) For Time:

40/34 Calorie Row/AB Buy In (3:30cap)


-then


10-8-6-4-2

Strict Handstand Push Ups > 1 abmat > HVY Db Strict Press

*50m Right Arm KB Cross Body Carry

15-12-9-6-3

Db Deficit Push Up

*50m Left Arm KB Cross Body Carry

FRIDAY

A) 3 sets in 8min

8 KB Cross Body RDL - right leg

6 KB Cossack Squat - right leg

4 KB Muscle Snatch from Floor - right arm

8 KB Cross Body RDL - left leg

6 KB Cossack Squat - left leg

4 KB Muscle Snatch from Floor - left arm

+

3 Sets in 12min

B1) 8-10 heel Elevated Front Squat @ 2020

R60s

B2) 8-10 Frog Stance Deadlift @ 2020

R60s

+

3 Sets in 18min

C1) 10 Gob Hold Cossack Squat @20X0

*Perform all reps on one leg before

switching to the other

R60s

C2) 14 steps KB Front Rack Walking Lunge @30X0

R60s

C3) 12/leg Bulg Split Jumps @10x0

R60s

+

D) For Time

12-10-8-6-4-2

T2b

Burpees

SATURDAY

Every 4min x 36min:

Station 1: 550/500m row

Station 2: 50 Wallballs (Scaled: Airsquat)

Station 3: 30 Burpees


(Rest in time remaining at station then rotate)

SUNDAY SPECIALITY CLASS @ 11am


Movement Therapy with Jess: Hips and Low Back


This is an hour going over how to care, assess, and treat any low back and hip problems you may be having. Even if you are not having any issues this class will be a good base to keeping yourself healthy as the endless gnawing of time and age riddle your body with issues. If you don't know, along with coaching classes Jess is an amazing full time Physical Therapists.


This is included in your membership.


Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.


Upcoming Sundays

Sunday May 16th: Kipping AGAIN w/ Meg

Sunday May 23rd: Arm Day w/ Zach

Sunday May 30: No Class (Memorial Day Weekend)



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