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  • Zach Morman

6/8/2020 - 6/14/2020

Weekly Announcements


Weekly Updates

Programming: Moving into the second mini phase of this re-opening cycle. Class Size: Capped at 18 now. (We will let wait list ppl in on depending on the workout) Saturday Class Times: We are going to give 8:30/9:30/10:30am a go. Cleaning/Parking lot Waiting: Still the same 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

A) 4 Sets

12/10 Cal Ab

1min Rest

+

B) 4 Sets

250/225m Row

1min Rest

+

C)4 Sets

15 Burpees

Rest 1min


Cap for all is 1min


At Home Version

A) 8 Sets

200m Run

+

B)4 Sets

15 Burpees

Rest 1min


Cap for all is 1min

TUESDAY

Workout

A) 5x8/side Deficit Reverse Lunges

*Not alternating, all 8 right then left.

+

B) 4 Rounds

10 Front Squats (155/115)

10 Hang Power Cleans (155/115)

30 DU> 30 JJ

*One bar w/ One wt.

*From Ground


Cap 13min


At Home Version

A) 5x12/side Reverse Lunges

*Not alternating, all 8 right then left.

+

B) 4 Rounds

20 Goblet Squats

10 Hang Power Cleans

30 DU> 30 JJ


Cap 13min

WEDNESDAY

Workout

E2MOM 32 Min (16 Sets

Min 0-2: 10 UB Strict Press

12 KBS

Min 2-4: 20 Pushups


At Home Version

E2mom 32 Min (16 Sets

Min 0-2: 10 UB Push Press

12 KBS

Min 2-4: 20 Pushups

THURSDAY

Workout

A) Group 1

5min Amrap

Toes to Ring > Suitcases


3min Rest and clean


Group 2

5min Amrap

Supinated Barbell Curls


3min Rest and clean


Group 3

5min Amrap

DB/KB Hammer Curls

+

B) 5x12 Seated Dumbell Tricep Ext @31x1

R60s


At Home Version

Workout

A) 5min Amrap

Suitcases


3min Rest


Group 2

5min Amrap

Supinated Curls


3min Rest and clean


Group 3

5min Amrap

Hammer Or Pronated Curls

+

B) 5x12 Seated Dumbell Tricep Ext @31x1

R60s

FRIDAY

Workout

A) Emom x 10min

Min 1: Strict Pullups > 2-3 Negatives > Ring Rows

Mini 2: Kipping Pullups > Kips

+

B) 10min Snatch Tech

+

C) Emom x 20min

Advance: 1 Snatch Building in Weight

*5lb builds only


Intermediate/Beginner: 1 Snatch/Power Snatch Every 30sec for 20min

*Build in weight as needed


At Home Version

A) Emom x 10min

Any Variation Row

*Steady number across all minutes

+

B) With broom/PVC/Empty Light Bbell

1 Full snatch every 10sec for 20min

SATURDAY

CLASS TIME CHANGE AGAIN! (Hopefully the last)

8:30am

9:30am

10:30am


Workout

E3MOM x 30min

Min 0-3: 30 UB Wallballs > Db Thrusters > Air Squat

Min 3-6: 400m Run

At Home Version

Same as in class. Find a wallball/thruster variation that you can go UB

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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