5/4/2020 - 5/10/2020
Updated: May 8, 2020
Important At Home Announcements
Updated Monday Friday Sunday 3 @ 9:30pm
1) Saturday Morning Deathmatch @11am
2) Stream Schedule and Workout Blog
-Check Daily for Updates
3) Questions or Suggestions? PLEASE text me and lets chat. 469-734-3343
MONDAY
10am Coaching/Wod Stream
www.twitch.tv/vickeryathletics
Warm Up
1min/Side Pigeon Stretch
8min Amrap
50 Single Unders
10 RDL
10 Goblet Squats
10 Passthroughs
+
Emom x 10min
Min 1: ~30s of Clam Shells w/ band
Min 2: 50s Hip Bridge Hold on Ground
Workout
4 Sets
A1 )8-12 Bulg Split Squat*
*Right Foot on Bench
Immediately into...
12 Unweighted Split Squats* (flat ground)
*right foot forward)
R60
A2) Left Side Same Thing
R 60
+
B) 4x12/Side @ 3010
Calf Raises
R60s
+
C) Emom 10min
Min 1: 25sec Bicycle Crunches
Min 2: 50 Plank w/ Leg Raises
TUESDAY
10am Coaching/Wod Stream
1:00pm Live OTG: Bri Franklin - Setting and Maximizing a Daily Routine
www.twitch.tv/vickeryathletics
Warm Up
100 Pushups*
*Every 10 Reps Stop and do 10 Pass throughs
Workout
Emom x 40min
Min 1: 4-7 Dips
Min 2: 30 Double Unders
Min 3: 10 Standing Tricep Extensions
Min 4: 8-12 Chest Flys (laying on a bench/anything, controlled motion)
WEDNESDAY
10am Coaching/Wod Stream
www.twitch.tv/vickeryathletics
Warm Up
20 Boot Strappers
60sec Leg Swings Front to Back
60sec Leg Swings Side to Side
60sec Bunny Hops
60sec Bottom of Squat
Workout
5 Rounds For Total Time
10 Thrusters
10 Burpees
10 Quick Jump Overs
R2min btwn Rounds
THURSDAY
No Stream Today!
Warm Up
Go walk fam.
Workout
Walk 12,000 -15,000 Steps total today... try walk it mostly at once... set some time aside for this.
Every iPhone tracks this under "health"
FRIDAY
10am Coaching/Wod Stream
www.twitch.tv/vickeryathletics
Warm Up
60s Wrist Stretch on all fours
60s Arm Circles
60s Self Hugs
60 Pass throughs
60s per side Ext Rotations
60s Weak Cat Strong Cat
Workout
A) 4 Sets @31x1
8-12 Lawnmower Pulls
Rest None between arms and 60sec after sets
+
B) 5 Sets @ 31x1
10 Laying Lat Towel Pull downs
+
C) 4 Sets @ 40x1
10-12 Bicep Curls (both hand preferably)
R60s
+
D) Emom x 10min
10 Supinated Ring Rows
SATURDAY
THE LAST SATURDAY DEATHMATCH
11AM
MACK VS BUSTER
"Battle of Excellion"
Vickery LIVE Deathmatch Series
LIVE ON TWITCH AT 11AM
(approx 1 hour)
Workout
9min Clock
20 Hang Snatch (75/45) 20 Burpee Over Bar 30 Hang Power Clean (75/45) 30 Burpee Over Bar 3 Protein Shaker Bottle Beer Chugs Winner is most finished or first finished
SUNDAY
LIVE Gym Town Hall
1:00pm Live Stream with Zach to discuss state of the gym and next steps
THIS IS IMPORTANT
(Approx who knows...)