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


12/31/2018 - 1/6/2019

Programming week of 12/31 -1/6


Weekly Announcement

January Newsletter is in your inbox this week!


MONDAY
15min to Perform Advent Calendar Sqauts
+
Emom for 15min
1 Power Clean
*Can build for first 5 min
+
5x12
DB Bench Press @3111
Advent Calendar Challenge!
Dec 31
31 Backsquats 225/135 (scale appropriately to be able to do at least 5 reps at a time)


TUESDAY
COMMUNITY 2019 WORKOUT
12pm Class ONLY
Bring Your Friends!

Teams of 4
35min Amrap
80 Wallballs (Sets of 20)
80 Box Jumps (Sets of 10)
40 Strict Pullups (sets of 5-10)
300m Team Run


Cool Down
3min/side Lax ball in hamstring sitting on box


WEDNESDAY
5 Sets
A1) 60sec L Hang
R30-60s
A2) 10 Deadlifts @4112
R60-90s
+
"Annie"
50-40-30-20-10
Double Unders
Situps

Cool Down
50 Bird Dog (Knee to Elbow) each side


THURSDAY
12min Amrap
12 Alternating Kb Press
7 Burpee Over Bar
9 Power Snatch (95/65)

Rest/Transition

12min Amrap
12 Strict Press (95/65)
7 Burpee Over Bar
9 Powerclean (95/65)

Rest and Transition

1mile Run

Cool Down
Bulletproof Shoulders


FRIDAY
Min 1-10
1min on 1 min off
DB Farmers Carry Hold

Min 10-20
2 Muscle Ups > 1 MU > BMU > C2b > PU > BPU > RR
10 Goblet Hold Reverse Lunges (5/5)

Min 20-30
10min Amrap
100m Run
12 Bent Over Barbell Rows


SATURDAY
AMRAP 24min
w/a partner Alternating Rounds

7 Burpee Over Partner*
200m Run
15med Ball Cleans

*Partner Holding Plank


12/24/2018 - 12/30/2018

Programming week of 12/21 -12/30


Weekly Announcement

Vintage Hoodie and T shirt Pre Order open until Dec 31st.

http://vickeryathletics.com/thestore/

Green+Hoodie_front.jpg

MONDAY
Open Gym 11am - 12 pm

5x10
Seated Barbell Strict Press @3011
+
6x500m Row

R1:1
Fast but as even pace as Possible

Advent Calendar Challenge!
Dec 24
Workout today for 20min or more


TUESDAY
CLOSED CHRISTMAS

From the coaching and dog staff at Vickery,
Merry Christmas to all!

Advent Calendar Challenge!
Dec 25
E3MOM x 12min
25 Burpees


WEDNESDAY
Members Only Class 5:30pm.
No other classes.

5 RFT
15 Deficit Push Ups
12 C2b
9 Hang Power Clean (155/105)
60s Front Rack Hold w bbell

Advent Calendar Challenge!
Dec 26
Perform 260 Anchored Situps with a Partner


THURSDAY
Normal Schedule

4x12 per side @3011
Front Foot Elevated FrontRack Split Squat
R~60s btwn sets
No rest between sides
+
30min Amrap
Teams of 5
Each Person Performs a Round
10 Thruster (65/45)
10/8 Cal AB

*Cant start until the person ahead of you is completely done


FRIDAY
Normal Schedule

5 Sets
A1) 10 Goblet Good Mornings @3111
R60s
A2) 550m Run
R3min
A3) 10 Strict Pullups
R2min


SATURDAY
Normal Weekend Schedule


Teams of 3
30 RFT
200/175m Row
5 Burpees Over Rower
20 Mountain Climbers


12/17/2018 - 12/23/2018

Programming week of 12/17 -12/23


Weekly Announcement

12 Days of Christmas Workout: THIS SATURDAY(22nd)

10-11:30am

Members or Experienced CrossFitters Only


MONDAY
4x12 per side @3011
Front Foot Elevated FrontRack Split Squat
R~60s btwn sets
No rest between sides
+
4 Sets
400/350m
25 UB KBS
Rest ~5min


TUESDAY
6min Bottom of Db Front Squat
30sec Holding
30sec Rest
+
4RFT
1min Max Medball Cleans (20/14)
R1min
1min Max Box jumps (24/20
R1min
1min Max Meter Row
R1min


WEDNESDAY
4x10 Db Cuban Press Each Arm*
*controlled
+
5 Sets
A1)12 Seated Db or KB Curls @3111
R60S
A2) 20 Triangle or Narrow Width Push Ups
R60s
A3)10 DB or KB TGU (~50/35)
R60s
A4) 20 Burpee to Renegade Row
R60s


THURSDAY
Accum 5min at top of Ring Row
+
50 Frog Bridges with Weight*
*2sec hold at the top
+
4x10
Bbell Single Leg RDL
+
5RFT
10 Deadlift (225/155)
50 Double Unders
11min Capa


FRIDAY
12min to Perform 5 Sets
Max L hold on Db's
Scale to Knee Raise hold on box
+
28min AMRAP
10 Backsquats from Ground (155/105)
30s Bbell Hold Above Head
15 Toes 2 Bar



SATURDAY
No Free Class.

Members or experienced CrossFitters Only.
12 Days of Christmas WOD SATURDAY


As Fast As Possible Complete
1 Muscle-ups > Bar MU > Burpee to Ring Row
200 Meter Run
3 Toes to bar > straight leg situps
4 C2b > Pullups > Banded Pullup > Ring Row or Partner Pullup
5 Burpees
6 Sumo Deadlifts (135/95)
7 Wallballs (20/14)
8 Push Press (135/95)
9 Front Squats (135/95)
10 KBS (70/53)
11 Power Snatch (135/95)
120 Double Unders > 120 Lateral Bar Jumps


Week of 12/10/2018 - 12/16/2018

Programming week of 12/10 -12/16


Weekly Announcement

Vickery Holiday Social @ High Fives THIS Saturday 2pm-6pm.

High Fives.png

Hey Vickerites! Happy Holiday Season!

Most likely y'all have a lame office holiday party this night. So come get loose with your gym fam during the day!
Come in tacky/fun Holiday attire if you want. We will be wearing our favorite sweater for the season.
Vickery will have a small Tab open so the first round of drinks is on us (if you get there quick enough)
Friends and Family are welcome. They must be over 21. Please invite anyone I've missed or you would like to come.

Hope to see y'all there.

1804 McMillan Ave, Dallas, Texas 75204


MONDAY
5x10/side
Single Arm Upright DB Row*
R30/side and set
*no set tempo, just controlled
+
5 RFT
20 DB Muscle Clean to Press (50/35)
20 T2B


TUESDAY
Warm Up Wod
15 Min Amrap
16 Windshield Wipers
30sec Active Ring Hold
15 Airsquats
+
2-4-6-8-10-12-10-8-6-4-2
Dual Sumo Kb/Db Deadlift (70/50)
Front Lunges with Back Rack Bbell


WEDNESDAY
100 Hollow Body Rocks > 5min Hollow Body Hold > 5 min Dead Bug Hold
+
25min Amrap
20 Wallball (20/14)
20 Barbell Supinated Rows*
200m Run


THURSDAY
13min Emom
9 Burpees*
40sec Cap
+
13min Emom
30sec Row for Cal
30 Rest
Score= Total Cals
+
13min Emom
30sec Push Press (0.33 BW)
30sec Rest
Score = Total Push Press


FRIDAY
Muscle Up Tech
+
3 RFT
10 Cleans (135/95)
20 C2b Pullups
300m Single Arm FC
10 Muscle Ups

*30min Time Cap


SATURDAY
Dodgeball
+
5 Rounds for time:
50 Air squats
400m Run


Week of 12/3/2018 - 12/9/2018

Programming week of 12/3 -12/9


Weekly Announcement

31 Day December Advent Calendar Challenge

Daily Challenge displayed upfront at the gym as well as our Private Facebook Group “Vickery Athletic Members”. Once you complete the challenge on the day of (doesn’t have to be at the gym) then write your name on the board provided under the correct day.

Winner gets a free month membership as well as a gifted membership to a non member.

Dr. Bruce from KinetikChain is coming NEXT MONDAY Dec 10

Aches and pains? Regular maintenance on your beautifully aging body? Kinetikchain is most recommended Chiropractor and tissue therapy. One of their own is coming to treat Vickery Members at a discount.

Sign up by iPads.


MONDAY
6 Sets
A1) 3 Hvy Front Squat
*45 Second Hold after reps
R2min
A2) 20 DB Deadlifts AFAP
R2min
+
B )200 Anchored Situps


TUESDAY
5 RFT
500/450m Row
25 Strict Press (95/65)
50 Double Unders
R3min


WEDNESDAY
AFAP
550m Farmers Carry (~70/50)
+
"Lynne"
5 Rounds for Max Reps
Bench Press (bodyweight)
Pull-Ups
Rest as needed between movements and rounds


THURSDAY
Kettlebell Overhead Cross Body Step Ups
5 Sets
15 right Step ups (holding wt left)
15 left Steps ups (holding wt right)
+
100 Front Rack TGU


FRIDAY
Emom x 20min
2 Power Snatch
Min 1-10 Building
Min 11-20 Heavy
+
6 RFT alternating with a partner (3 each)
1000m/900m Row
*25min cap


SATURDAY
32min EMOM
Min 1: 15 Wallball
Min 2: 100m Run
Min 3: 20 Abmat Situps
Min 4: 10 Box Jumps


Week of 11/26/2018 - 12/2/2018

Programming week of 11/26 - 12/2


MONDAY
35min AMRAP
400m Single Arm KB Front Rack Carry (switch when needed) (53/35)
10 Muscles Ups > 10 Box Dip/ 10 Burpees
20 Renegade Rows (Unbroken Weight)

Cool Down
2min Scap Mash Per side with lax ball


TUESDAY
5 Sets
A1) 10/10 Bench Supported Single Leg RDLs
R60
A2) 10 Barbell Goodmornings @4111
R60s
+
E5mom x 25min
10 Burpees AFAP
20/17 Cal AB AFAP

Cool Down
2min/ side Calf Mash on KB


WEDNESDAY
Front Squat
3x8 @40x2 R60s btwn sets (these are your warm up sets as well)
3x5 @40x2 R90s btwn sets
+
E5mom X 25min
10 Box Jumps
20 DB Snatch (10/10 Unbroken)
Single Unders in Time Remaining

Cool Down
4 sets
12 Side Bridge Hip Taps


THURSDAY
A) Kneeling Filly Z Press @ 3111 *
4x12 reps per side
Rest 30s btwn sides
Rest 60s btwen sets
*Hold Frontrack on same leg you have in front
+
B) 7-14-21-14-7
Supinated Barbell Curl
Bench Dips
+
C) Accum 4-6min Supinated Top of Ring Dip Hold
Cool Down
50 Scap Pullups
OR
Pullup EMOM


FRIDAY
SumoDL
10,8,5,5 @3012*
4,2,2,2 @ No Tempo
*Btwn Each Set Perform 10/10 Lawnmower Pulls
+
4 RFT
30 Jumping Split Squats
20/20 MedBall Throws Against Wall (L/R)


SATURDAY
Teams of 3
800m Weighted Plate Run (Run Together)
3000m Row (1000/900m each)
300 No Push Up Burpees
3000m Row (1000/900m each)
800m Weighted Plate Run (Run Together)

40min Cap

AB Scale
Run: Until team get back
Row: 1.7mi per 1000m or rowing


Week of 11/19/2018 - 11/25/2018

Programming week of 11/19 - 11/25

Announcements

Vickery Athletics Thanksgiving Schedule

Wednesday November 21st: LAST CLASS AT 5:30pm. NO 6:30pm or 7:30pm classes.
 
Thursday November 22nd: CLOSED. Happpy Thanksgiving. Enjoy the day with your family and friends. We are extra thankful for all of our community today. No classes or Open Gym.

Friday November 23rd: Classes cancelled. OPEN GYM 10:00am - 12:00pm. Regular Programming this day so give yourself an hour to complete the workout


MONDAY
5 RFT
10 Chin Ups
7 Hang Power Snatch (185/135)
Accum 60sec HS Hold

20min Cap
+
Reverse Db Fly on inclined Bench
4x12 @3102
R60s

Cool Down
3min per side pretzel Stretch


TUESDAY
Supinated Deadlift @4012
12,10,10,8,8,8
+
16min Amrap
16 KB Goblet Hold Reverse Lunge (53/35)
30 Russian Twists w Kb/db
20 Push ups
Cool Down
Scap Rollout with lax ball 3min per side


WEDNESDAY - LAST CLASS 5:30pm
Back Squat @ 31x1
3x10 Building Sets
3x10 Hard Sets
R60-90sec btwn sets
+
"TailPipe"
In teams of 2, complete 6 rounds for time of:
250 m Row
Kettlebell Hold (53/35)

Partner A rows 250m while Partner B holds two kettlebells in the front rack position.
Kettlebells must stay above the chest. If the kettlebells drop below the chest, both partners must do 5 burpees.
Cool Down

Banded Hamsting Contraction/Relax
2min perside


THURSDAY
CLOSED FOR THANKSGIVING


FRIDAY - OPEN GYM 10-12
5 Sets
4 Strict Press @33x3 + 6 Push Press @33x3
R2min between sets
+
"Flight Simulator Gone Horribly Wrong"
Double Unders*
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
5 Burpess btwn sets

*Scale to 10-20-30-20-10 Calorie Row/AB
15 Burpess btwn sets


SATURDAY
6 rounds w/ a partner
14 Kipping/jumping pullups
20Wallballs
200m Run


Week of 11/5/2018 - 11/11/2018

Programming for Week of 11/5/2018 - 11/11/2018

Announcements

Vickery Athletics November Events

Newsletter is in your emails
Saturday Nov 10th10am Community WOD with FREE Velvet Tacos compliments of one of our favorite realtors/members David Gates of
Monday Nov 12th: New Programming Starts. Program write up to come.
Wednesday Nov 14th -6:30pm: Bri Franklin Nutrition Seminar. Click here for Facebook Event

Wednesday Nov 21st-23rd: Thanksgiving Schedule Changes.


MONDAY
8min Amrap
10 Reverse Lunge
8 Burpee to down dog
+
4x10/side Split Squat from rack with barbell @2111
R90sec
+
10,8,8,6,6,4,4
Sumo Deadlift @3011 (3s down)
Rest as needed btwn heavy sets


TUESDAY
As a Class
BulletProof Shoulder
https://www.youtube.com/watch?v=ACAz6HFj1xE
+
5RFT
20 Box Jumps
15 Pullups
20 Burpees

25min Cap


WEDNESDAY
Build to Max Thruster from rack in 25min
+
1000m Row Time Trial


THURSDAY
800 Run Buy in (run together)
+
9 RFT in groups of 3
9 Hang Power Cleans (185/135)
18 HSPU > 9 Wall Walks
21 T2b
30 Cal AB or Row
+
300 DU (split up)

45min Time Cap


FRIDAY
In 14 min Accumulate 7 min Hangin from Bar
+
3RFT
10/10 Dragon Squats
10 Push to Down Dog to hip opener each side
10/10 Cossack Squats
+
30/30 WIndmills w kb/db


SATURDAY
EMOM 35min

Min1: 10/8 cal row
Min2: 8-10 Burpees
Min3: 100m Run
Min 4: 12 BW Box Step Ups
Min 5: 30s FLR hold


SUNDAY BARBELL
40 LandMine Rotations
20 High Box JumpOvers
+
3x3 Snatch @85-90%
R 3min
+
10x1 Building Sets
Clean + Hang Power Clean + Split Jerk