Weekly Announcements
1) IMPORTANT: Remember unless you are getting changed out of office clothes. Do Not come in and hang out in lobby UNLESS a coach tells you to.
2) New Members: If you have a friend who wants to try out a class and talk to Zach about joining the Vickery fam then please reach out to Zach directly or have them fill out the submission form on the website.
3) One on One Movement/Maintenance Treatment from Jess!
4) Make sure to join the Vickery Members Private Fb Group. Search "Vickery Athletics Member" and request to join.
Monday
A) Bench Press @31x1
1x8 Building/Warm Up
5x8 Working Sets
+
B) 1 Round For TIme
30 Hang Power Clean
30 Burpee Over Bar
Cap 3:30
R5min
2 Rounds For TIme
15 Hang Power Clean
15 Burpee Over Bar
Cap 3:30
R5min
3 Rounds For TIme
10 Hang Power Clean
10 Burpee Over Bar
Cap 3:30
TUESDAY
A) 7min Amrap Max Cals AB
30sec On @80%
30sec off @30%
B) 7min Amrap Max Cal Row
30sec On @80%
30sec off @30%
C) 7min Max Single Unders*
Every Break is 3 Burpees
D) 800m Run
WEDNESDAY
A)12min Amrap
20 Alt Int/Ext Rotations
10 Scap Pullups
10 Medball Cleans
20 Alt Downdog Ankle Grabs
+
B) Back Squat @31x1
1x8 Building/Warm Up
5x8 Working Sets (coach's count)
+
C) For Quality
30-40 Negatives
THURSDAY
A) Consistent Pace and Quality
200m DB/KB Farmers Carry
25 Push Ups
200m DB/KB Farmers Carry
25 Strict Press
200m DB/KB Farmers Carry
25 Push Press
200m Run
25 Push Ups
200m Run
25 Strict Press
200m Run
25 Push Press
200m Run
FRIDAY
4 Sets
A1) 12 Hammer DB Curl
R60
A2) 60sec Max Supinated Barbell Curl
R60s
+
B) 5x12 RDL @31x1
R60s
+
C) 10min Amrap
10 Bridge Walkouts
10 Toes to Bar
SATURDAY
13min AMRAP w/ a Partner:
Alternating Rounds...
200m Run
10 Situps
+
13min AMRAP w/ a Partner:
Alternating Rounds...
8 Box Jumps
5 Burpees
Sunday Open Gym
11am -1pm
You still have to register for Open gym.