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  • Zach Morman

6/29/2020 - 7/5/2020

Updated: Jul 3

Weekly Announcements


-In Gym Classes Closed until July 4th

-Workouts Streamed Daily on Twitch(no equipment)

-Re-opening July 4th for Members w/ Negative Tests -Re-Opening July 13th for all.

-Please email zach@vickeryathletics.com w/ test results.


Last Week Covid Update Email Discussion Video

(please check and read email if you haven't)

https://youtu.be/cIdh9l_yhGU


This Past Sundays Town Hall

https://www.twitch.tv/videos/664298091


MONDAY

In Gym Classes Cancelled - Workout from Home Week.

10am Coaching/Wod Stream

www.twitch.tv/vickeryathletics


Warm Up

60sec Eygtian Arms

60sec Arm Swings

60s Alternating Soldier Kicks

30 Burpees


At Home Workout

6 Sets of each exercise - Finish one movement and go to the next.

*Rest 30 seconds between sets and 1 minute between movements.

A) 15 Reps - Kneeling Lat-Overhead⠀

B)15 Reps - Laying Towel Pulldown

C) 15 Reps - Kneeling Towel Press⠀

D) 15 Reps - Kneeling Upright Row⠀

E) 15 Reps - Kneeling Shoulder Press⠀

+.⠀⠀

F) 15 Reps Total - 3 Pushup + 3 Reverse Snow Angels⠀

+

G) 20 Reps Total - Pushup + Cobra + Blast Off⠀

Rest 30 seconds between sets and 1 minute between movements.

TUESDAY

In Gym Classes Cancelled - Workout from Home Week.

10am Coaching/Wod Stream

www.twitch.tv/vickeryathletics


Warm Up

2 Rounds

20 Feet Wide Double Tap Reach Through then Up

10 Arm Circles Each Direction

10/side Scorpions (trying to touch heel to ankle)

20 Jumping Air Squat


At Home Workout

A) Midline Starter

50 Reps of each movement - Finish all 50 and then move on to the next one:⠀

Towel Pass Throughs⠀

Towel Side Touches (R+L=2)⠀

Towel Toe Touches⠀

Towel X-Ups (R+L=2)⠀

Plank Knee to Shoulders (R+L=2)⠀⠀

*Rest 2 minutes between movements.

+

B) Emom x 18min

Min 1: 35 Double Unders > 35 Jumping Jax

Min 2: 20 Reverse Lunges (Weight optional)

WEDNESDAY

In Gym Classes Cancelled - Workout from Home Week.

10am Coaching/Wod Stream

www.twitch.tv/vickeryathletics


Warm Up

3 Rounds

15 PVC Pipe/Broom/Mop/Jump Rope Pass Throughs

10 Jeffereson Curls

10 Kang Squats (no weight)

https://www.youtube.com/watch?v=ukiRRyDelx0



At Home Workout⠀

A) 25-50 Reps* of this flow:⠀

Pushup + Right Shoulder Tap⠀

Pushup + Left Shoulder Tap⠀

Pushup + Right Leg Shoot Through

Pushup + Left Leg Shoot Through

*This is one Repetition⠀


**Only Rest is between Reps, not during.


*** 22min cap regardless of lvl

Beginner: 25 Reps

Intermediate: 40 Reps

Advance:55 Reps⠀

THURSDAY

In Gym Classes Cancelled - Workout from Home Week.

10am Coaching/Wod Stream

www.twitch.tv/vickeryathletics


Warm Up

2/min Side Couch Stretch or Samson Stretch

3 Rounds

12/side Calf Raise

12/Side Soldier Kicks

20s High Knee Place

10 Down to Updog


At Home Workout

A) Amrap 6min

Shuttle Run

10 Star Jumps


R3min


B) Amrap 5min

Shuttle Run

10 Good Mornings


R2min


C) Amrap 4min

Shuttle Run

10 Airsquat


R 1min


D) Amrap 3min

Shuttle Run

FRIDAY

In Gym Classes Cancelled - Workout from Home Week.

10am Coaching/Wod Stream

www.twitch.tv/vickeryathleticss


Warm Up

4 Rounds

30s Superman Pull Downs

30s Rest

30s Superman Flys

30s Rest

30s Crab Walk 7-10ft back and forward


At Home Workout

A) Emom x 30min

Min 1: 6/side Single Arm Demon Press w/ any weight

Min 2: 15 No Push Up Burpees

Min 3: 45s Plank

SATURDAY


Today we Re-Open for Members who have sent in via email or text a picture of a negative Covid-19 test dated June 18 to July 4th.


CLASS TIMES

8:30am

9:30am

10:30am


Workout

Mini Murph

800m Run

50 Pullups

100 Strict Press

150 Airsquats

800m Run

No Open Gym - Closed for Fourth of July Weekend


Hope everyone had a good Fourth Weekend, gym is closed today!


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