4/22/2019 - 4/29/2019

Week of 4/22-4/28


ANNOUNCEMENTS


FIRST Movement Therapy Class with Coach Jess is SUDNAY 11am- 12pm.

This Sunday is a our first of our New Specialty Class. From now on it will be held the LAST TWO Sundays of each month.

This class is called Movement Therapy because it is made and structure to assist movement of a specific zone of the body. This week is Thoracic Spine (mid back... aka the part you really hunch when looking at your phone and computer) and Shoulders. So if you have problems going overhead with weight , getting in front rack position, hanging for the bar, or have been ignoring an old injury from way back when, this class is for you.

Jess will take her expertise as a Physical Therapist and apply them in a class model and send you home with tools to increase range of motion and stability in specified areas.

This is included in membership


Monday
Warm up
10min Amrap
10 Soldier Kicks
10 In to Outs
10 Out to Ins
10 Cossack Sqauts
10 Jumping Sqaut Tucks
+
Emom x 10min
Building Lateral Jump and sprint across gym (min1 R and min 2 Left)
+
5 Building Sets (15min)
200m Run (Not a Sprint)
R2:00min
+
3 Building Sets (4:30min)
100m Sprints
R1min
+
EMOM x10min
50m


Tuesday
5min
1min V Up
1min Rest

R90s

5min Amrap
Calorie AB

R90s

5min Amrap
Pushups

R90s

5min Amrap
Cal Row

R90s

5min Amrap
Rkbs (70/30)

R90s

5min Amrap
Barbell Bicep Curl

R90s

5min Amrap
Pushups

R90s

5min Amrap
Burpees


Wednesday
5 Sets
A1) 10/side Rear Leg Raised Hinges
A2) 10/side SL Hip Bridge
+
2-4-6-8-10-12-14-12-10-8-6-4-2
Fat Bar Fr Rack Lunge
Chin ups > 1/2 Negative reps > Supinated Ring Row

25min Cap


Thursday
5 Sets
A1) 12 Koji Press
A2) 8/side Bottoms up KB Press
+

“Helen”
3 RFT
400m Run
21 KBS
12 Kipping Pullups > 1/2 Number > x2 Jumping Pullups

14min Cap


Friday
3 Rounds*
10 Dip n Drive
10 Elbows high and outside
10 Snatch Grip RDL
10 Muscle Snatch
10 Power Snatch
10 Snatch Drops
10 Full Snatch

*Can only rest between Rounds
During weight can rest anywhere but the ground
+
In 20min build to a moderate but perfect tech 2 position Snatch
Hi Hang
Hang


Saturday
9am Strength Saturdays

Front Squat (25min to complete)
8,8.6,6,4,4
R3min
+
5x12
Incline Hamer Grip DB Press @3010
R~60s
+
100 Filly Sit Ups

Saturday Community Class
8min AMRAP w a Partner
14 Slamballs
16 Burpees

Rest and Trans ~4min

8min AMRAP w a Partner
100m Runs

Rest and Trans ~4min

8min AMRAP w a Partner
Calorie Row


Sunday
FIRST Movement Therapy Class with Coach Jess. 11am- 12pm.

This Sunday is a our first of our New Specialty Class. From now on it will be held the LAST TWO Sundays of each month.

This class is called Movement Therapy because it is made and structure to assist movement of a specific zone of the body. This week is Thoracic Spine (mid back... aka the part you really hunch when looking at your phone and computer) and Shoulders. So if you have problems going overhead with weight , getting in front rack position, hanging for the bar, or have been ignoring an old injury from way back when, this class is for you.

Jess will take all her expertise and apply them in a class model and send you home with tools to increase range of motion and stability in specified areas.


4/15/2019 - 4/21/2019

Week of 4/15-4/21


ANNOUNCEMENTS

Easter Schedule
The gym is still Normal Schedule for Easter weekend.
Will not have our new "Movement Therapy" course this weekend.

We will have our first Movement Therapy Course NEXT Sunday, it will cover shoulder mobility and stability.


Monday
Emom x 10min
2 Seated Box Jump Over

TECH: Seated Box Jump up to Knee Tucked Jump
+
200m Sprint x 4
R3min
150m Sprint x1
R2min btwn
100m Sprint x6
R1min

TECH Sprinting: Assault Bike Calories


Tuesday
10min Emom
30s Deadbug
30s Rest

R2min

10min Emom
30s Box Jump
30s Rest

R2min

10min Amrap
Push Ups

R2min

10min Amrap
10 Burpees
100 m Run


Wednesday
5 Sets
A1) 3-12 Strict Pullups (Unbroken)
R60s
A2) 10/10 Bulg Split Squat
R90s
+
3 Sets
B1)20 Good Morning
R60
B2)20 Kb/Db RDL
R90
+
100 Barbell Bicep Curls


Thursday
8x8 Reps Per Arm
Kneeling Single Arm Db Press
R60s
+
18 min AMRAP:
1 wall walk
10 alt DB snatch (50/35)
200m run
10 Abmat Situp


Friday
12min (4 sets)
30sec Low leg Lift Hold
R30s
30sec Mountain Climbers
R30s
30sec Hip Bridge
R30s
+
30-20-10
Clean (115/85)
Pullups


Saturday
9am Strength Saturdays
4x8
Back squat
Rest 2 minutes
+
4x8
Front Sqauts
Rest 2 minutes
+
Barbell bent over row-8 reps x 5 sets
+
6 sets fo 10 reps
Ring row

Saturday Community Class
Teams of 4
5 Rounds for time
40 Calorie Row
80 Wallballs
400m Run (Together)


Sunday
The gym is still Normal Schedule for Easter weekend.
Will not have our new "Movement Therapy" course this weekend. We will have our first one NEXT Sunday.


4/8/2019 - 4/14/2019

Week of 4/8-4/14


ANNOUNCEMENTS

-Check Emails for New Program Cycle Write up

-Paintball next Saturday is Cancelled

-SUNDAY SKILLS THIS WEEK 11am-12pm: The Handstand with Bri Franklin


Monday
15min Amrap
300m Jog
10/10 Soldier Kicks
10 Hurdle Walks Out to In
10 Hurdle Walks In to Out
+
200m Sprint x 2
R3min
150m Sprint x2
R2min btwn
100m Sprint x5
R1min
50m Sprint x 5
R45sec

TECH Sprinting: Assault Bike Calories


Tuesday
E2min x 20min
5 Front Squat + 5 Back Squat

TECH: 8/side Front Rack BSS
+
20min AMRAP
10/8 Cal Row/Ski/Bike
10 Ring Rows
100m Run


Wednesday
3x20 Deadlift
+
3x20 Deficit DL

TECH: 3x20 KB RDL
3x20 KB DL
+
Emom x 20min
Min 1: 2 Goblet Drop Lunge
Min 2: 2-7 Strict Pullups > 35sec of Negative Pullups


Thursday
5x10 Koji Press
+
5RFT
300m Run
20 KBS (breaking no more than once)

15min Time Cap


Friday
15min of Around the Worlds with PVC in 6 alternating direction reps
+
Every 1:20 for 30 Sets (40min)
Build to Moderate Snatch

TECH:
Decrease Weight > Power Snatch > Hang Power Snatch


Saturday
9am Strength Saturdays

25min to Complete
8,7,7,6,5,5
Front Squat
R2-3min
+
25min to Complete
8,7,7,6,5,5
Seated DB Arnold Press
R2-3min

Saturday Community Class
Every 5min x 30min w/ a Partner
40 Push Ups
Amrap SlamBalls


Sunday
Sunday Skill 11am:12pm

Handstands and Progressions with Bri Franklin


4/1/2019 - 4/7/2019

Week of 4/1-4/7


ANNOUNCEMENTS

-Check Emails for April Newsletters! Lots of new stuff this spring.

-DEADLINE FOR PAINTBALL IS THIS SUNDAY - REGISTER BELOW

Register: http://vickeryathletics.com/thestore

-SUNDAY SKILLS THIS WEEK 11am-12pm: The Squat with Jess

Aches and Pain in squat?
Problems with depth?
Want to improve form?

Sunday is the day for you. jess is going to dive into the in's and out's of the squats and give you some tools to help improve your squat


MONDAY
In 8min Establish Max Weighted Puillup
In 8min Establish Max Reps Wtd Pullups with ~%30 of weight above

Or

In 8min Establish Max Active Hang
In 10min Establish Max Reps Strict Pullup > Chin Up > Banded Pullup > Negative Pullup > Barbell Pullup
+
10min Max Calories Assault Bike
200/160 Cal is Prime Time


TUESDAY
Emom x 10min
30sec Deadbug
+
E5min x 30min
7/7 Db Snatch (50/35)
10 T2b
20/16 Calorie Row


WEDNESDAY
30min to Establish Max Back Squat
Example Building Sets: 12,8,5,3,2,1, Max Attempts

TECH Back Squat: 5x12 @3010, additionally to raised platform if needed
+
13min Armap
20 Medball Cleans (20/14)
30 DU > 20 Mtn Climbers (10/10)
100m Run


THURSDAY
HELLen”
3 RFT
800m Run
21 Devil Presses (50/35)
12 Muscle Ups > Bar MU > C2b/PU/Burpee > JC2b Burpee

*30min Cap


FRIDAY
5min Amrap
Row for Calories

R5min

5min Amrap
Walking Lunges

R5min

5min Amrap
Burpees

R5min

5min Amrap
Assault Bike

R5min

5min Amrap
Slamball Over Shoulder


SATURDAY
9am Strength Saturday
25min To Build To Max Bench Press
+
25min to Complete
3x20 Deadlift
3x20 Deficit Deadlifts (35lb plate)


10:15am Saturday Community
23min Amrap
400m Run
15 Wallballs
15 Abmat Situps


SUNDAY SKILLS: The Squat with Jess

Aches and Pain in squat?
Problems with depth?
Want to improve form?

Today is the day for you. jess is going to dive into the in's and out's of the squats and give you some tools to help improve your squat


3/25/2019 - 3/31/2019

Week of 3/25-3/31


ANNOUNCEMENTS

Our next social event PAINTBALL on Saturday April 13th - register below!

Register: http://vickeryathletics.com/thestore


MONDAY
Emom x 15min
Min 1: Bent Over Y Raise
Min 2: 10-15 Scap Pullups
Min 3: 10/10 Leg Swings (Front to Back)
+
30min Amrap
500m Row
20 t2b
20 Slam Balls
200m Run


TUESDAY
150 Abmat Situps for time
+
5 sets
10 Power Snatch (95/65)
5 Box Jump
50 double unders
Rest 3 min

TECH Snatch: Reduce Weight > Hi Hang Power Snatch > Hi hang DB power Snatch


WEDNESDAY
Back Sqaut
3,2,2,2,1*
*We are not looking to go to failure here..... I repeat WE ARE NOT MAXING
TECH Back Squat: 5x12 @3010, additionally to raised platform if needed
+
3 rounds
2 Round
10 DB Thrusters (50/35)
10 Burpees
R 5min

*2min Cap on Rounds


THURSDAY
5 Rounds for Total Time
7 Muscle Up > Bar MU > C2b/PU/Burpee > JC2b Burpee
3 Jerks from ground (225/155)
7 Box Jump (36/30)
R2min btwn rounds

35min Cap


FRIDAY
Emom x 10min
Ring Rows @ steady number but difficult pull (8-12 reps)
+
20min Amrap
20 Push Ups
400m Weighted Run (w/ slamball)


SATURDAY
9am Strength Saturday
5x6
BBell RDL
R3min
+
5x2 Back Squat
R3:30min

10:15am Saturday Community
Teams of 3;
p1 - Single arm farmer's walk, 100m
p2 - 25 Air squats
p3 - 10 Burpees

Complete as many rounds in 30minutes as possible, rotate only when p1 returns with carry implement and p2/3 finish their movement reps


SUNDAY
OPEN GYM 11-1pm

No Sunday Skills this week. It is the first 2 Sundays of each Month.

Next Sunday Skills is with Jessica on April 7th.

She will be covering the In's and Out's of the Squat and how to be better.


3/11/2019 - 3/17/2019

Week of 3/11-3/17


ANNOUNCEMENTS

Vickery is having our Annual St Paddy’s House Party on Greenville. All our welcome.

Link to facebook event HERE

Vickery St Paddys Day T shirts will be here Tuesday

ALL CLASSES ARE CANCELLED SATURDAY.

SUNDAY Open Gym 11-1pm


MONDAY
Kipping Tech Review
+
AMRAP 10min
Kipping Pullup

Cap = 150 Pullups (score = time)

*Scales
10min Emom Strict Pullup
or
10min of 30on/30off Negatives
+
E3min x 15min (5 sets)
0:20s of AB Sprint
2:40 of Rest

Track Individual Set Calories


TUESDAY
10min
Min 1 : 30sec Max V sit up > Suit case
Min 2: 45 Sec Crab Walk Hold
+
6 Sets (135/95)
12 UB Hang Cleans
300m Run
R3min

*2:30Cap

Score = Total time, track own work/rest


WEDNESDAY
8min
30s Burpees
30s Rest
30s Star Jump
30S Rest
+
23min to Complete
3,3,3,2,2 Bench Press
R3min
+
23min to Complete
5x2 Back Squat
~R3min

TECH Back Squat
: 5x12 @3010, additionally to raised platform if needed


THURSDAY
45min AMRAP
A1) 10 Koji Press
R60s
A2) 4 Power Snatch Singles (1 Every 10sec)
R 60s
A3) 4 Tough Box Jumps
R60s
A4)400m Run
R90s


FRIDAY

CrossFit Open 19.4


SATURDAY CLASSES ARE CANCELLED. SEE YOU AT ST PADDYS PARTY!

9am Strength Saturday
Cancelled

10:15am Saturday Communtiy
Cancelled.


SUNDAY
OPEN GYM IS STILL 11-1pm

No Sunday Skills this week. It is the first 2 Sundays of each Month.

Next Sunday Skills is with Jessica on April 7th.

She will be covering the In's and Out's of the Squat and how to be better.


3/4/2019 - 3/10/2019

Week of 3/2-3/10


ANNOUNCEMENTS

Sunday Skills this week is going over the double under and how to practice them. If you do not have double unders… you need to go.

It is this Sunday 11am-12pm with Coach Meg


MONDAY

Vickery Lifestyle Challenge Retest
10min to Find Max (one of the options)
A) Strict Pullups
or
B)Max Accumulated Active Hang
+
8min Amrap
20/16 Cal Row
20 KBS (53/35)
10 Burpees

R 10min

8min Amrap
20/16 Cal Row
20 KBS (53/35)
10 Burpees

*Pick up where you left off
* Score = TOTAL REPS of BOTH AMRAPS


TUESDAY
15min Amrap w Partner
5/side Hanging leg around the worlds w/ partner holding pvc
+
5 Rounds
10 deadlifts (225/155)
10 burpees over bar
50 double unders
Rest 2:30m

TECH DL: KB RDL to Raise Platfrom > Wtd Hip bride


WEDNESDAY
3x4 Front Squat
3x2 Back Squat
R3min btwn sets

TECH SQUATS
5sets of 12 Per Side
Bulg Split Squat at @3010 (wtd with a goblet hold if they can) look for slow tempo and depth here
Resting 3ish min after each set of 12/12
+
AFAP
30 Box Jump Over (24/20)
30 Pullups
20 Box Jump Over (24/20)
20 C2b
10 Box Jump Over (24/20)
10 Ring Muscle Ups

14min Cap


THURSDAY
10min
30sec HS Hold against wall
30sec Rest

Scale> 2 wall walks every minute
+
25min AMRAP
20 Alternating Seated Arnold Press
10 Horizontal Raise
20/16 Calorie Row or AB


FRIDAY

CrossFit Open 19.3


SATURDAY
9am Strength Saturday

5x3 Bench Press
R3min
+
3,3,3,2,2 Back Squat
R3:30min


10:15am Saturday Community
Waiting for after Open Announcement to program this Day.


SUNDAY Skills with Meg 11am -12pm
Double Unders

Seriously, if you don't have double unders... go.


2/25/2019 - 3/3/2019

Week of 2/25-3/3


ANNOUNCEMENTS: Vickery St Paddy’s T Shirts

If you didn’t know. Vickery is having our Annual St Paddy’s House Party on Greenville. All our welcome.

Link to facebook event HERE

St Paddy’s Day Vickery T-Shirts!

The Deadline for pre-ordering is THIS THURSDAY FEB 28th!

They are $25.00 each and ordered via our “The Store” on Vickeryathletics.com.

Design Pictured below. Sample T Shirt Pics via “the store” (link below)

LINK FOR ORDERING CLICK HERE

image3.jpeg

MONDAY
20min To Complete
Strict Pullup
10,10
Wtd Pullups
7,7,5,5,3,3,2,2
+
Every 4 minutes x 6 sets:
6 burpees
15/11 Cal ass bike @ 100%

*1min time cap

Score = Time Completed or Cals Reached


TUESDAY
20min EMOM
3 T2b
6 Quality Suitcases
+
Team of 3
15 Sets
7 UB Full Snatch
300m Run (our drive way and back)

*Each partner completes a full round before other does


WEDNESDAY
5x6 Front Squat
R3min
+
4 RFT
10 Push Press (135/95)
10 KBS (53/35)
10 Slamball

*10min cap


THURSDAY
5x12 Seated Reverse Flys
+
6 Sets
90 sec Power Clean (1 every 10secs)
Rest 2min

*Build in weight fron set to set if you can


FRIDAY
Week Two CF Open Workout

CrossFit Open 19.2

www.games.crossfit.com to find the workout. We will not know the workout till Thursday


SATURDAY
9am Strength Saturday
3x5 Front Squat
2x4 Front Squat
R3min
+
5x6
BBell RDL
R3min


10:15am Saturday Community


Waiting for after Open Announcement to program this Day.


SUNDAY Skills with Zach 11am -12pm
The Ring Muscle Up


2/11/2019 - 2/17/2019

Week of 2/11 -2/17


MONDAY
Every 7 minutes x 6 sets:
22 Unbroken Wall Ball (20/15)
12 Burpees to 12in Target
12 Kipping Pullups > Reduce Number > Jumping Pullup

*Score each set for time

TECH WallBall: DB thruster to platform if needed


TUESDAY
12min to Perform for Quality
50 Gnar Raise on Pole (3 second down)
+
Teams of 3*
5 Sets Each*
9 Unbroken Power Snatch
15/10 Calorie ab

*One person going at a time
*1:30 Time Cap for each set

TECH Full Snatch: Power Snatch > Hang or Hi Hang Power Snatch


WEDNESDAY
5x5 Back Squat
R3min

TECH Back Squat: 5x10/side Bulg Split Sq @ 3011
+
13min AMRAP
12 Slamballs (30/20)
100m Run


THURSDAY
15min AMRAP
Max Strict Pullup Set
Everytime you break perform a Max Pushup Set
Score= Total Reps btwn Pushups and Pullups
+
With a partner or 1:1 Rest
5 sets each 500m row


FRIDAY
5x10/side External Rotations
+
5 Sets for Total Reps per Set
1min AB for Cal
1min Rest
1min Box Jump
1min Rest
1min Suit Cases
1min Rest


9am Strength Saturday
5x5 Bench Press (moreweight than last week)
R3min
+
5x5 Back Squat (more than last week)
R3min


10:15am Saturday Community
13min AMRAP w/ a Partner:
Alternating Rounds...
200m Run
10 Situps
+
13min AMRAP w/ a Partner:
Alternating Rounds...
10 DB/KB/Plate OH rReverse Lunges
5 Burpees



SUNDAY
No Sunday Skills this week. It is the first 2 Sundays of each month.
Next Sunday Skills is Muscle Ups w/ Zach on March 2nd


2/3/2019 - 2/10/2019

Week of 2/3 -2/10


Announcements

1) Check your inboxes for Newsletter on Monday

2) Read about new programs and social events at the gym (Sunday Skills with Wes this week)

3) Make you have requested to join “Vickery Athletics Members” private facebook page (click here). This is how we send out invites

Cidercade.jpg

Vickery February Social at Cidercade


January lasted forever and we are kicking off February with a day party social event at Cidercade in Bishop Arts. Come out and meet new gym members and socialize outside our little garage.
Never been to Cidercade? CIDERCADE IS AN ARCADE AND BAR BY BISHOP CIDER IN DALLAS’ DESIGN DISTRICT. SHOWCASING 170+ ARCADES AND 30 CIDERS AND WINES ON TAP.
Drinking or not it is a ton of fun. 
Cidercade is $10 to get in (thats on you) and play all the games you want, Vickery will have a limited tab for drinks (knowing our crowd it usually gone within the hour.)

Feel free to bring family and friends. Hope to see y'all there!


MONDAY
50 Strict Chin Ups Not For Time
Wtd>Strict>Lightband>Supinated Bbell Pullups
+
5 Sets
30sec AB for Cal
1min Max UB DB/KB Thruster for Reps (50/35)
Rest ~4min
TECH DB Thruster: Goblet Squat to Target


Score = Cal + Reps
Record 5 Scores


Cooldown
3min/side couch stretch


TUESDAY
5 Sets
A1) Max Knee Hold or L-sit Hanging From Rings
Rest and transition
A2) 20 Strict crossbody knee to elbow FLR
Rest and transition
+
4 Sets
10 Below the Knee Hang Power Cleans
15 cal row
200m Run
R2:30

TECH HPC: High Hang Power Clean (use if you are still working on a dynamic hinging motion)

Cooldown
5 sets
45 sec side Plank left
No Rest
45 sec side Plank left
Rest 60s


WEDNESDAY
E3:00 x 10 Sets
6 Back Squats (all sets same weight)

TECH Back Squat: 5x12 @3010, additionally to raised platform if needed
+
3 RFT
30 Drop Lunge w/ KB Goblet Hold (Red Plate) (53/35)
25 RKBS (53/35)
20 T2b

TECH Drop Lunges: Take away frop, reduce or no weight
TECH RKBS: Unweighted Good Mornings (working on hinge)


Cooldown
Mobility of Choice


THURSDAY
5 Sets
90 sec Power Snatch (1 every 10secs)
Rest 2min
+
18min Amrap
2-4-6-8-10-12
Muscle Up
30inch Box jump

TECH Power Snatch:
Reduce weight > Move to hang > Move to high hang

Cooldown
Also Rec before class starts
20" passive hang
10 scap pullups
15 internal + 15 external rotations per side
x 3 sets


FRIDAY
"Millhound Singlet Special"

1x 800m Sprint
Rest ~6min

1x550m Sprint
Rest ~4min

2x400m Sprint
Rest ~3min

3x200m Sprint
Rest ~2min

4x100m Sprint
Rest~ 2min

5x50m Sprint
Rest ~45s


9am Strength Saturday
5x6 Bench Press (more or the same as last week)
R3min
+
5x6 Back Squat (more weight than wednesday and more than last week)
R3min


10:15am Saturday Communtiy
5 Rounds for Time
20 Burpees
Run to Pavement Patch in Field
20 Airsquats
Run Back


SUNDAY Skills with Wes 11am - 12pm
Kipping
Kipping Pullups