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  • Zach Morman

5/4/2020 - 5/10/2020

Updated: May 8

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

STREAM SCHEDULE HERE

WORKOUT BLOG HERE


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

https://gov.texas.gov/uploads/files/organization/opentexas/OpenTexas-Checklist-Gyms-Exercise-Facilities.pdf


https://gov.texas.gov/uploads/files/organization/opentexas/OpenTexas-Checklist-Gym-Exercise-Facility-Patrons.pdf


THIS IS IMPORTANT

(Approx who knows...)


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