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  • Zach Morman

7/6/2020 - 7/12/2020

Weekly Announcements


Normal Schedule this Week

-Re-opening July 4th for Members w/ Negative Tests -Re-Opening July 13th for all and new members

-No Twitch Stream this week, but at home workouts provided below.

MONDAY

Workout

A) Back Sqaut From Racks

2x10 Warm Up

4x10 Working

R90secs


No Partner Alternate

6x12 Goblet Squats @ 31x1

+

B) 6x10 RDL from ground @31x1

R90s btwn Sets

+

C) 500m Row Time Trial


At Home Version

A) 6 Sets of 40 seconds of Squats*

Weighted in anyway possible

Rest 90sec between sets

+

B) 6x10 RDL from ground @31x1

R90s btwn Sets

+

C) 800m Run Warm Up

Rest 3 min

800m Run Time Trail

TUESDAY

Workout

A) For Time at a Consistent Effort

5 Sets of UB 25 DU or 8 Burpees

3 Sets of 10 UB Hang Power Cleans

400m Run

3 Sets of 10 UB Hang Power Cleans

10 Sets of 10 UB Star Jumps

5Sets of UB 25 DU


At Home Version

A) For Time at a Consistent Effort

5 Sets of UB 25 DU or 30 JJ

3 Sets of 10 UB Hang Power Cleans

400m Run

3 Sets of 10 UB Hang Power Cleans

10 Sets of 10 UB Star Jumps

5 Sets of UB 25 DU or 30 JJ

WEDNESDAY

Workout

A) Bench press @4011

2x10 Warm Up

4x10 Working

R90sec

+

B) 5x12 @ 31x1

Standing DB OH Tricep Ext

R60s

+

C) 10min Amrap

10 Toes to bar

10 Burpees


At Home Version

A) For Time

30 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⠀

+

B) 10min Amrap

10 Burpees

10 Suitcases

THURSDAY

Workout

4 Sets

A1) 20 Strict Pullups > 10 Negatives > 25 Ring Rows

A2) 20/side Single Arm Db/Kb Push Press

A3) 20 Upright Rows

+

B) For Time

30/24 Cal AB

Run 550m


At Home Version

Same as Last Week

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.

FRIDAY

Workout

A) 5x12/arm

Supinated Curl + Crossbody Hammer Curl

+

B) 5x10 Bench Supported Pronated to Supinated KB Row

+

C) 4x10 Bent Over Reverse Flys

+

D) 150 Up and Over DB Lower Abs


At Home Version

A) 2min Max Double Unders > Single Under > Jumping Jax

2min Max Situps

R1min

90s Max DU

90s Max Situps

R1min

60s Max DU

60s Max Situps

+

B)50-35-20-5

Any Variation of Rows*

Any Variation of Strict Press

*https://youtu.be/rloXYB8M3vU

SATURDAY

CLASS TIMES

8:30am

9:30am

10:30am


Workout*

12min Amrap

1 Rep

5 DB Goblet Squat

5 Db Curls

5/5 Front Lunges


R5min


15min Amrap

20 Wallballs

400m Run


At Home Version

12min Amrap

1 Rep

5 Airsquat

5 BW Tricep Ext

8/8 Front Lunges


R5min


12min Amrap

20 Airsquat

400m Run

Sunday Open Gym


11am -1pm

You still have to register for Open gym.


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