7/14/2025 - 7/20/2025

ANNOUNCMENTS

1) New Coach - Brooke Vercauteren

• I think by now everyone has seen Brooke as she has went through Vickery Coach Training. Like all coaches before her Brooke endured the 3 months of spending too much time with me (Zach) in our training program. She has excelled in nearly everyway and is bringing her experience as a personal training into our classes. I am excited and proud to have her on the team and you will see her coaching mostly in the evenings and some noons. She also has personal training available if you are interested. Make sure to congratulate here on becoming a Vickery Coach when you see her this week!

2) Go Be Great Merchandise available this week at the gym

• Last weekend we had our annual Go Be Great Charity workout. A charity owned and operated by our very own Jackson family. They also hosted an amazing 11 yr anniversary pool party this past Saturday. So thank you to Jax for opening up your home to our gym

• This week we will have Go Be Great merchandise available for purchase. Purchasing instructions will be at the front desk. 100% of the proceeds go to providing kids Go Be Great scholarships.

MONDAY

A) EMOM x 9min

Min 1: 12/10 Echo Cals

Min 2: 8/side BSS

Min 3: 15 Suitcases

+

B) Back Squats Sets in 18min

15 Barbell

10 Medium w/ small pause

2 x 6-8 Heavy-ish

4 x 5 Working Sets (start by min 9 atleast)

+

C) 20min AMRAP

Switching with a Partner

P1: 30/24 Echo Cals

P2: Single Unders

TUESDAY

A) 15min EMOM

Min 1: 30sec Db Seesaw Press

Min 2: 30-50sec Hang

Min 3: 10 Seal Rows

+

B) E3MOM x 24min (8 Sets)

30 WB Push Press

15 Box Jump Step Down

5 Pullups

WEDNESDAY

A) 4x20sec per side Copenhagen Plank

+

B) 4 sets in 15min

8-12 Heavy DB Ext Rotation

20 Toes to Bar

+

C) EMOM x 20min

Building Power Clean

"THURSDAY

A) E90s x 6 Sets ( 9min)

8/6 Cal Row

8 Push Ups

12 Reverse Lunge

+

Glute/Ham Option

B) 7 Sets in 21min

6 Bbell Hip Thrust

12/leg SL RDL

OR

Incline Bench Option

B) 7 Sets in 21min

3 Incline Bench Press

Right into...

12 Flat Bench DB Flies

+

C) 14min EMOM

Min 1: 14 Wtd Walking Lunge

Min 2: 15 RKBS

FRIDAY

4 Sets all

A1) 10/side LM Reverse Flies

~60s

A2) 8-12 KB OH Tricep Ext

~60s

A3) 10-15 Deficit wtd Calf Raises

~60s

A4) 12 Supinated Seated DB Curls

~60s

+

B) 50-40-30-20-10

Double Unders

Abmat Sitips

SATURDAY - Happy Official 11 yr Anniversary to Vickery!

Saturday July 19th, 2014 was our first class.

8am STRENGTH and SPEED

A) EMOM x 15min

MIn 1: 10 BTN Snatch Gr PP

Min 2: 8/side Rebounding Russian Step Ups

Min 3: 5-6 Plank-Squat-Jumps

+

B) EMOM x 20min

Min 1: E20s 1 Muscle Snatch

Min 2: 2 Challenging Jump Overs

9am CONDITIONING

A) With a Partner for Time*

100/80 Cal Echo

100/80 Cal Row

800 m Run

100 DB Thrusters (50/35)

*1 partner working at the time

*Complete the segments in any order BUT each segment has to be done completely once started.

SUNDAY SPECIALTY CLASS

This Sunday July 20th: Handstand and Abs w/ Zach

Upcoming Sunday Specialty Class Schedule

July 27th: Arms and Abs w/ Stefan

Aug 3rd: Gluts with Brooke