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  • Zach Morman

7/13/2020 - 7/19/2020

Weekly Announcements

Remember

REMINDER! All are welcome back to classes now. New members welcome to try classes too. Just text Zach! Thanks again for everyone understanding.


Nothing has changed as far as gym procedures go - Mask up in the lot when waiting to be called in

- In gym cleaning the same

-Sign up before classes (same late fees🤑)

-Cap class is still 18 (this is actually under what the state suggests for capacity)

-Exit back of the gym (when over lapping classes)

-Wash your filthy paws often.


One on One Movement/Maintenance Treatment from Jess!

Coach Jess is offering one on one sessions in the office at the gym to help members assess injury, get some manual work done, and learn some corrective exercises. She has a couple times left open this week. Pricing is all private pay direct to Jess. All of our coaches and every member that has worked with Jess can't recommend her enough for helping with you nagging pains and poor movement patterns. The link to book a time is below.

https://app.acuityscheduling.com/schedule.php?owner=19988210



MONDAY

Workout

A) 8min Emom

30sec Dead bug hold

30sec Rest

+

B) Front Squats

2x10 Warm Up

4x8 Working Sets

OR

6x12 Alternating Deficit Reverse DB Lunge

+

C) 21-15-9

Thusters (95/65)

Deadlift

Shoulder to Overhead

Alternating Shoot Throughs

*Same weight on both bars


Cap = 18min

TUESDAY

Workout

A) 3 Sets

24/20 Cal Ab

Rest 1 to 1

+

B) 3 Sets

500/450m Row

Rest 1 to 1

+

C)3 Sets

30 Burpees

Rest 1 to 1


Cap for all is 2min

WEDNESDAY

Workout

A) For Quality

50 Suitcases

50 Push Ups w/ Shoulder Taps

50 Side Plank Hip Taps (total)

40 Toes to Bar

40 Push Ups Push Ups w/ Shoulder Taps

40 Db Tricep Extensions

30 Suitcases

30 Push Ups Push Ups w/ Shoulder Taps

30 Side Plank Hip Taps (total)

20 Toes to Bar

20 Push Ups Push Ups w/ Shoulder Taps

20 Db Tricep Extensions

10 Suitcases

10 Push Ups Push Ups w/ Shoulder Taps

10 Side Plank Hip Taps (total)

THURSDAY

Workout

A) E2MOMx 20min

Min 0-2: Set number of Strict Pullups > Mix > Negatives > RR

MIn 2-4: 12 Bent Over Pronated to Supinated DB/KB Rows

+

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

Band Pass Throughs⠀

Band Side Touches (R+L=2)⠀

Band Toe Touches⠀

Band X-Ups (R+L=2)⠀

Plank Knee to Shoulders (R+L=2)⠀⠀

DB Up and Overs


FRIDAY

Workout

A) 12min to Build to confident single and work on Clean Tech

+

10min Emom

Advance: 1 Confident Single Clean*

Beginner: 1-4 Hang Cleans per min

*One ego/weight related fail and you're done with class for the day

+

B) 12min to Build to confident single and work on Snatch Tech

+

10min Emom

Advance: 1 Confident Single Clean*

Beginner: 1-4 Hang Cleans per min

*One ego/weight related fail and you're done with class for the day

SATURDAY

CLASS TIMES

8:30am

9:30am

10:30am


Workout

For time:

1 Mile Run

75 Double Unders or JJ

75 Air squats

50 Burpees

75 Mtn Climbers

75 Double Unders or JJ



Sunday Open Gym


11am -1pm

You still have to register for Open gym.


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