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  • Zach Morman

6/15/2020 - 6/21/2020

Weekly Announcements


Weekly Updates

It is getting hot! Make sure to be drinking lots of water, salting your foods, and not coming to the gym on a completely empty stomach! Class Size: If a class is full, jump on the waitlist. The coach is liable to let you into class if the equipment requirements are looking good. Saturday Class Times: 8:30/9:30/10:30am worked well. We are keeping them. New Potential Members: Text me individually to get friends in to try out a class and sign up!


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

Workout

As Fast As Possible

550m Run (around our block)

50 No Push Up Burpees

50 Hang Db Snatch

400m Run

40 No Push Up Burpees

40 Hang Db Snatch

300m Run (our driveway)

30 No Push Up Burpees

30 Hang Db Snatch

200m Run (corner of Belmont and Carrol)

20 No Push Up Burpees

20 Hang Db Snatch

100m Run (end of alley)

10 No Push Up Burpees

10 Hang Db Snatch


At Home Version

As Fast As Possible

3min Run

50 Burpees

2min Run

40 Burpees

90sec Run

30 Burpees

1min Run

20 Burpees

30sec Run

10 Burpees

TUESDAY

Workout

A) Emom 12min

Min 1: 8-12 Bent Over Barbell Rows

Min 2: 12 Alternating Front Rack Forward Lunges

*Same weight


B) Emom x 12min

Min 1: 12 Bent Over Plate Reverse Flies

Min 2: 12 Thrusters


C) Emom x 12min

Min 1: Max Situps

MIn 2: Max Kipping Pullups > Jumping Pullups


At Home Version

A) Emom 12min

Min 1: 8-12 Any Variation of rows

Min 2: 12 Alternating Front Rack Forward Lunges

*

B) Emom x 12min

Min 1: 12 Bent Over Weighted Reverse Flies

Min 2: 12 Jumping Airsquats


C) Emom x 12min

Min 1: Max Situps

MIn 2: 50sec Superman Hold

WEDNESDAY

Workout

Group A)

5x12 DB Bench Press @31x1

R60s

*on coach count

+

Group B)

3 Sets

B1) 15 Barbell RDL out of a Rack

R60s

B2) 20/side Hip Taps

R30ish sec

+

C) 2min Max Calories on AB


At Home Version

A) 5 Sets max Pushups (non stop movement)

R90s

+

B) 3 Sets

B1) 20 RDL

R60s

B2) 20/side Hip Taps

R30ish sec

+

C) 2min Max Star Jumps

THURSDAY

Workout

Group A)

5x12 Body Weight Tricep Extension in Rack

R60-75s

+

Group B)

5x12 Seated Supinated Db Curls @31x1

R60s

+

Group C)

5x15 Plate Lateral Raise

R60s

+

Group D)

5x12 Ring Row Curls

R60s


At Home Version

A) 5x12 Diamond Pushups

+

B) 5x12 Curls @31x1

R60s

+

C)

5x15 Weighted Lateral Raises (use anything btwn 3-15lbs)

R60s

+

D)

5x12 Any Variation of Curls

R60s

FRIDAY

Workout

A) Emom x 10min

Strict Pullups > 2-3 Negatives > Ring Rows

+

B) 20min Amrap

10 Toes to Bar > Toes to Ring > Suitcases > SL Situps

10 Hang Cleans (135/95)

35 Double Unders


At Home Version

A) Emom x 10min

Any Variation Row

*Steady number across all minutes

+

B) 20min Amrap

10 Suitcases > SL Situps

10 Hang Cleans > KBS

35 Double Unders > Jumping Jax

SATURDAY

CLASS TIMES

8:30am

9:30am

10:30am


Workout

5 Rounds

20 Push Press (db or barbell)

20 Burpees Over Bar

400m Run


At Home Version

Same as Class

Sunday Open Gym


11am -1pm

You still have to register for Open gym, but there will be a two hour window you register for.


You can come in any time between 11-1pm if you are registered.


Capped at 28 ppl.


(So basically just like it use to be but you have to sign up)

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