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


1/28/2019 - 2/3/2019

NEW Program Week of 1/28 -2/3


Monday (1/28) you will have a Program Write-Up in your email inbox before lunch.

It is important. Read it. Here is a taste.

-9am Strength Saturdays (included in membership)

-First two Sundays of each month, Coach led “CrossFit Skill Sessions” (also included in membership) FIRST ONE IS THIS WEEKEND!

-Saturday Community Workout changed to 10:15am start time

- "TECH” Movement options introduced into daily workouts

-How is the gym is navigating the Feb CrossFit Open (first of two) this year


MONDAY
AMRAP in 10 min
3-5 Wtd or Strict Pullups
3-5 Negative
+
3 Sets for Total Reps Per Set
45s Max Burpees
R2:30min
45s Max Slam Ball
R2:30min
45s Max Cal AB
R2:30min
45s Max Wallball (20/14)
R2:30min

Cooldown

3min./Side Couch Stretch


TUESDAY
4 Sets
20s Hanging Right Leg Hold
20s Rest
20s Hanging Left Leg Hold
20s Rest
+
5 Sets*
9 Hang Power Snatch (135/95)
22/17 Cal Row
R ~4min
TECH HPSn: High Hang Power Snatch
*2min Cap on Work


Cooldown
4x10 Gnar Raise R60s


WEDNESDAY
5x7 Back Squat
R~3min
TECH Back Squat: 5x12 @3010, additionally to raised platform if needed
+
13min
35 DU > 12 No Push UpBurpees
15 Box Jump
10 T2B


Cooldown
4min of Lax ball in Lower Back/Glute


THURSDAY
Partner DT Alternating Rounds (5 each)
10 RFT
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

25min Time Cap

TECH DL:
12 Raised Platform KB Hinge. Reduce load and increase platform height if more hinge work is needed.
TECH HPC:
9 Tough High Hang DB PC
TECH PJ:
DB Push Jerk or Push Press with same HPC Wt
*can choose to do any of three movements as TECH variation or all three.

Cooldown
5x12 Y's on Bench
5x12 W's on Bench


FRIDAY
Couch Stretch 2min/side
+
Banded Overhead Stretch 2min/side
+
E3mom x 10sets
6 Burpees
7-10 Kipping Pull ups
10 Calorie AB


9am Strength Saturday
5x6 Bench Press
R3min
+
5x7 Back Squat
R3min

*If you are more than 8min late you WILL NOT be allowed into this class. No exceptions.


10:15am Saturday Community
EMOM 35min

Min1: 10/8 cal row
Min2: 8-10 Burpees
Min3: 100m Run
Min 4: 45 Plank Right
Min 5: 45s Plank Left


SUNDAY Skills with Meg 11am -12pm
Kipping
Kipping Toes 2 Bar


1/21/2019 - 1/27/2019

Programming week of 1/21 -1/27


Weekly Announcement

MONDAY IN CLASSES: Vickery Lifestyle Challenge Tester Workout

SATURDAY 10am-12pm: Members ONLY (No free class) Team Ruck Workout


Vickery Lifestyle Challenge Tester Workout

MONDAY
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

Cool Down
3min/Side Couch Stretch


TUESDAY
A) 7x10 Backsquat @3010
+
4 Sets
B1) 15 Db Tricep Kick Backs @3010
R15-30s
B2) DB/KB Bent Over Row
R60s
+
5 sets
C1) 45 sec side Plank left
No Rest
C2) 45 sec side Plank left
Rest 60s

Cool Down
2min OH Banded Stretch


WEDNESDAY
5 Rounds
2min Ass Bike for Cal
R1min
2min Shuttle Run (10m/20m=1)
R1min
2min Double Unders or Single Unders for reps
R2min


Cool Down
2min/side Calf Mash


THURSDAY
5x10
Controlled Ground Gnar Raises holding a pole
+
5 Set of Amrap (-2)
Supinated Barbell Rack Row
r90s
+
800m Single Arm DB/KB Farmers*
*400m Right
*400m Left

Cool Down
4x20
Single Leg Calf Raises @3010


FRIDAY
5x10 per side
A1) Opposite arm OH /Opposite Leg Bulg Split Sqaut
A2) Back Leg raised SL Hinge
Rest as needed between sets
No rest btwn Sides
+
5sets
20sec AB Sprint for Calories
2:40sec Rest

Record all sets for Calories


SATURDAY TEAM RUCK WORKOUT
10am-12:30pm
(i’d like to say 12 on the dot but lets be real fam)
Members Only (no exceptions)

Two Separate Scores
-Time Finish
-Points Accumlated

Teams of 4 (all male or all female teams)

For Time Score*
(1 runner at a time)
-12 Ruck Wod Runs

For Points Score **
(Performed while runs are being completed)
-Calorie Row
-Max Power Clean Total Pounds (each person finds their Max Powerclean and score is those 4 numbers added together)

Work that HAS to be completed by EACH member
150 Wallballs

POINT SCORING**

Male: 1 cal = 1 point
Female:
1 cal = 1.3 points

Male:
1lb Lifted = 1 point
Female:
1lb Lifted = 1.7 points

TIME SCORING*
Time score is equal to when all Rucks have been completed and all Wallballs have been completed by each team member. If rucks are completed before individual minimum required wallballs, then time does not stop until wallballs completed.


Notes:
It is 100% up to you and your team on who wants to work when. There is not an amount of ppl working rule.
All four can be working.

Example: 1 building on PC, 1 Rowing, 1 rucking, 1 doing wallballs.

Winner is determined using two scores, scored separately. Rank of finishing time and Rank of finishing points.
Example: IF there are 7 teams. A team gets 1st of 7th on time, and 5th of 7th on points. Their total score is 6 points. The lowest score wins.
Tie breaker is fastest time wins.


1/14/2018 - 1/20/2019

Programming week of 1/14 -1/20


Weekly Announcement

Vickery Lifestyle Challenge Registration DEADLINE THIS FRIDAY

Starts Jan 19th!

Learn sustainable healthy habits for the year, get one on one attention, accelerate your progress in the gym.

CLICK HERE TO LEARN MORE AND REGISTER


MONDAY
10min Amrap
10 Bbell Strict Press (65/45)
15 Calorie Row

R5min

10min Amrap
20 (10/10) Single Arm Db Strict Press and Farmers Hold
10/8 Calorie AB

R5min

10min Amrap
2 Wall Walks
200m Run

Cool Down
4x10 Jefferson Curls
https://www.youtube.com/watch?v=NFXqqvZGAHY

These should be done by 95% of members with 10lbs or less. Specially if you experience back pain.

You should pull yourself upright by the tightening of your midline. NOT your low back.


TUESDAY
5 Rounds w/ a Partner
300m Dual Front Rack KB Carry (53/35) or 2min Fireman Partner Hold
50 Push Ups
30 C2b Pullups > Pullups > Partner C2b


Cool Down

Pigeon Stretch 3min per side


WEDNESDAY
5 sets (weights to Ab and back)
Death Marches
Rest 90ish seconds
+
5 RFT
10 Front Squats (135/95)
10 Burpees over Bar

Cap 7min

Cool Down
Accumulate 10min Total in a Mixture of Front and Side Planks


THURSDAY
5 Sets
2min Row for Meters
2min Rest
400m Run (2min cap)
2min Rest

Rest and work as a group

Record Meters Rowed and Run Times
+
4 Sets
20 Single Leg Body Weight Calf Raises per side @3010

Cool Down
3min/side Scap Mash


FRIDAY
5 Sets
A1) 25 Trcep Extensions
No Rest
A2) 25 Barbell Curls
+
5 sets
C1) 45 sec side Plank left
No Rest
C2) 45 sec side Plank left
Rest 60s
+
10 Stretches of the Gym
Backwards bear crawl with Overhead Drag (50/35)


SATURDAY
Buy in
Partner "Karen"
150 Wallballs
+
150 Mountain Climbers
150 Reverse Wtd Lunge
850m Run (together)
+
Cash Out
Partner "Karen"
150 Wallballs


1/7/2018 - 1/13/2019

Programming week of 1/7 -1/13


Weekly Announcement

Vickery Lifestyle Challenge Registration Opens THIS WEEK

Starts Jan 19th!

Learn sustainable healthy habits for the year, get one on one attention, accelerate your progress in the gym.

CLICK HERE TO LEARN MORE AND REGISTER


MONDAY
4x15/side
Bbell Front Rack Box Steps
+
Groups of 3*
5 Sets
10 UB Deadlift (225/135)**
90 sec Max Cal on AB
*Rest when partners are going
** Scale to KB Hinges if working on form

Cool Down
Seated Middle Straddle Stretch 3min
2min Seal Stretch


TUESDAY
5x7 Backsquat 1 and 1/4 Controlled Reps*
*No crashing to bottom of squat
+
20min Amrap
200m Run
10 Pullups
10 Box Jumps

Cool Down
2min of Banded OH Stretch
4x10 Side Laying DB External Rotation


WEDNESDAY
4 Sets
A) 12 Hammer Seated Curl @3010
R60 btwn sets
B) 12 Supinated Barbell Curl @3010
R60s btwn sets
+
4 Sets
A) 12 Standing KB Press @3010
R60s btwn sets
B) 3 Backwards Bear Crawl (weights to AB length of gym)
R60ish sec
+
Accum 5min in HS Hold against wall

Cool Down
2-3min Per Side: Couch or Pigeon Stretch


THURSDAY
5 Sets
20s Hanging Right Leg Hold
20s Rest
20s Hanging Left Leg Hold
20s Rest
+
AFAP
40 T2b
40 Hang DB PC (50/35)
40 Burpees
30 T2b
30 Hang DB PC (50/35)
30 Burpees
20 T2b
20 Hang DB PC (50/35)
20 Burpees
10 T2b
10 Hang DB PC (50/35)
10 Burpees

30min Cap

Cool Down
3min per Side Calf Mash


FRIDAY
5 Sets
A1) 10 Horizontal Ring Rows
No rest
A2) 60sec Elbows and toes plank
Rest as needed
+
5 Sets
B1)10 Pronated DB Row
No rest
B2) 45sec R side Plank
No Rest
B3) 45 sec Left Side Plank
No Rest
+
4 Sets w a partner
C1) 10 Bridge Walk Outs
No rest
C2) 10 Nordic Curls
Rest while partner is going


SATURDAY
5 sets
1 DB or KB per person
30sec of Burpees
30sec of Right Front Rack Squat
30sec of Right Arm Push Press

Rest 60

30sec of Burpees
30sec of Left Front Rack Squat
30sec of Left Arm Push Press

Rest 60

30sec of Star Jumps
30sec of Straight Arm Situps
30sec of Russian Twists

Rest 60