Weekly Announcements
IMPORTANT!
Gym will be closed from Thursday (10/22) 12pm until Sunday (10/25) for gym renovations and painting.
-Please check email (10/20) for more explanation.
-At home workouts provided below.
-Saturday "Field Day" 9 am at School field across from the gym! Register on Pike 13.
BEFORE WEDNESDAY (10/21) NIGHT!
PLEASE get your shoes, belts, notebooks, protein, ropes, and ANYTHING EXTRA you have in the front of the gym. Please take anything you store at the gym home.
*ANYTHING LEFT WILL BE BOXED UP AND SET OUT MONDAY the 26th and DONATED Tues the 26th!
*Please go to https://www.vickeryathletics.com/re-opening-procedures to read more about testing positive for covid or first hand exposures.
Monday
4 Sets
A1) 10/leg Back Rack Split Squat @2110
*rear foot on 4-6" plates
R60s
A2) 8-10 UB Reps of Strict Pull Up
Scales: UB Reps > 4-6 UB Reps > 6 Negatives > 6 Negative Assists
R60s
+
3 Sets
B1) 10 Front Squat @31X0
R60s
B2) 10/side Chainsaw Row @20X2
R60s
+
C) 8min Amrap
2-4-6-8-10-12...keep adding 2 reps per round
Alternating Heavy KB Gorilla Rows
*5 cal on AB/Row between each round
rest 3mins
8min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Kipping Toes to Bar
*5 Burpees between each round
TUESDAY
3 Sets
A1) 10 Deadlifts @3131
R60
A2) 5 reps per knee Half Kneeling Barbell Press
R60
+
4 Sets
B1) 10/leg Split Stance RDL @3111*
*Front toe elevated on 15lb plate
R60s
B2) 12/side SA DB PP @ 31X0*
*Explosive tempo on the way UP - slow
controlled lowering to the shoulder in 3sec
before initiating next repetition.
+
C) 85% Effort:
27-21-15
Strict Dips
*200m Run Between Sets
*Scale to Hand Release Push Ups
R3min
21-15-9
Row Cals
40-30-20
Anchored Feet Sit Ups
WEDNESDAY
3 Sets
A1) 10-12 HG DB Bench Press @31X0
R60s
A2) 10-12 Bent Over Barbell Row @30X1
R60s
+
3 Sets
B1) 10-12 Strict Dips @2020
R60s
B2) 14reps Body Row @30X0
R60s
+
C) 15min
30sec Bent Hollow Hold
3 Wall Walks
6 Strict Pull Ups
9 Deficit DB Push Ups
30sec Dual KB Front Rack Hold
THURSDAY
ONLY 5:45AM CLASS TOFDAY!
ALL OTHER CLASSES ARE CANCELLED DUE TO PAINTING!
At Home Programming
5 Sets
A1) 12 Good Mornings/RDL @3211* *weight in any way if form is good. Otherwise just do tempo really well. R45 A2) 16- 24 Suitcase Long Walking Lunge Steps
*Rep range here is if you have any form of weight at home.
+
4 Sets B1) 20 Frog Hip Bridge with 30sec Hold on Last Rep
R45
B2) 10-20 reps of 1-1/14 Squats*
*Rep Range is if you can find any weight.
+
C) 18min Amrap
30sec Side Plank Left
8 burpees
12 Star Jumps
9 Tuck Jumps
30sec Side Plank Right
5:45am in Gym Program
4 Sets
A1) 10 Snatch Grip RDL @ 3110;
R60s
A2) 16 Suitcase Long Step Walking Lunge @30X0
R60s
+
3 Sets
B1) 10 Barbell Hip Thrust @20X2
R60s
B2) 10 Goblet 1-1/4 Squat @2111
R60s
+
C) Every 5mins x 4 sets
30sec Side Plank
18/15 Cal Row/AB
12 KBS (70/53)
9 Box Jumps (24/20)
30sec Side Plank (opposite side)
FRIDAY
ALL CLASSES ARE CANCELLED DUE TO PAINTING!
At Home Programming
5 Sets
A1) 40 sec of Quadruped Controlled Shoulder Taps
R45
A2) 10-15 Body Weight Tricep Extensions
R45s
A3) 20 Prone Lat Pulldowns
R45s
+
C) 12 minute AMRAP
1-3-5..
.2-6-10...
3-9-15...
4-12-20...etc.
Wall Walks
Burpees
Suitcases
*Start with
1 Wall Walk
3 Burpees
5 Suit Cases
…and then increase reps each round using the scheme above
*Always add one more to Wall Walks, three more to burpees, and 5 more to Suitcases
Scales
Wall Walks => Box Walks (raised feet walk backs) -> HR Pushups
Programming if gym was Open
4 Sets
A1) 10/arm Tall Kneeling Filly Press @2111
R60-75s
A2) 8-10 Rep Close Grip Low Barbell Pushups @3011
R60-75s
A3) 12 Supinated Seated Bicep Curl @ 3111
R60-75s
+
C) 3 Sets
20 Banded Push Ups
10-18 UB Toes to Rings
10 Dumbbell Hammer Curls
10-18 UB Suitcases
20 Banded Upright Rows
-rest as needed between movements and sets
SATURDAY
In gym classes cancelled. Field day workout at 9 am.
Saturday "Field Day" 9 am at School field across from the gym! Register on Pike 13.
Programming.............tbd..........
At Home Programming
30min Running Clock
Min 0-10
Emom 10min
9-12 Burpees
+
Min 10-20
10 Min Amrap
10 Airsquats
10 Side Plank Switch
+
Min 20-30
Amrap Steady Run
Sunday Open Gym
THIS SUNDAY WE ARE CLOSED DUE TO PAINTING!
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