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  • Zach Morman

9/7/2020 - 9/13/2020

Weekly Announcements


1) LABOR DAY HOURS MONDAY 9/7

9/10am Classes - Normal Programming - Register on PIKE13 APP


2) PARKING LOT IS BACK OPEN FOR BUSINESS! Go ahead and park in the lot, but still wait to be called inside.


3) For aches and pains, rehab, prehab and movement help reach out to Jess directly at jessn23@gmail.com


3) Make sure to join the Vickery Members Private Fb Group. Search "Vickery Athletics Member" and request to join.


Monday

9/10am Labor Day Classes ONLY. (normal programming)

Normal Hours cancelled.


A) 8min Amrap

10/side TGU sit up

5 Burpee to High Jump

+

B) Bench Press

2x5 Building Up

4x4Working Sets

R~90is


Tempo Bench @31x1

2x6 Building Up

4x6 Working Sets (all heavy as possible w tempo)

R60s

+

C) AFAF

50/40cal AB

500/450m Row

30 Burpees

*6:30cap

TUESDAY

A) Bullet Proof Shoulders as a Class https://www.youtube.com/watch?v=ACAz6HFj1xE

+

B) Emom x 33min

Min 1: 100m Jog

Min 2: Forward/Backward Primal Crawl

Min 3: 30 Double Unders or 45sec of Single Unders

WEDNESDAY

A) Back Squat

1x8 Building

1x5 Building

5x4 Working Sets

R90s-2min


Tempo Back Squat

2x6 Building Up

5x6 Working Sets @31x1 (all heavy as possible w tempo)

R~75s

+

B) 5 Sets at Steady Pacing

14-18 Gorilla Rows

100m Farmers Carry

8 Supinted Barbell Chest to Bar @2112

8 Pronated Barbell Chest to Bar @2112

Rest as needed


THURSDAY

A) Every 1:10sec

Death by Wallballs and Burpees

Min 1: 1 Wallball

Min 2: 2 Burpees

MIn 3: 3 Wallballs

Min 4: 4 Burpees

Min 5: 5 Wallballs

Min 6: 6 Burpees


ETC until you fail to complete the work in the time remaining

FRIDAY

A) 5 Rounds for Quality

10 Jefferson Curls

10 Scap Pullups

20 Frog HB*

*20 sec hold at top of last rep

+

B) 5x12* Weighted Hip Bridge

*10 sec hold top of last rep

R~60s

+

C) 6x8 RDL of rack if needed

R~75s

SATURDAY

A) 10min Amrap

500m Row

10 No Push Up Burpee over Rowers


R4min


B) 10min Amrap

24/20 Cal AB

50 Double Unders or 10 NPB


R4min


C) 10min Amrap

800m Run

25 Toes to Bar

Sunday Open Gym


11am -1pm

You still have to register for Open gym.


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