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Writer's pictureZach Morman

12/30/2024 - 1/5/2024

ANNOUNCMENTS

1) Vickery New Years Schedule

Mon 12/30: Normal Schedule

Tues 12/31: ONLY 9am Class* (ignore any class caps, still sign up on pike 13)

Wed 1/1: ONLY 9am Class* (ignore any class caps, still sign up on pike 13)

Thurs 1/2: Normal Schedule Continues


Normal programming this week. Even on days where schedule is changed.


 

MONDAY

Normal Schedule

A) EMOM x 9min

Min 1: 12/10 Cal Row

Min 2: 10 Strict Press

Min 3: 10/leg Kickstand RDL

+

B) 5 Sets (~16min)

10 Barbell Strict Press @11x2

Immediately into...

15 Rower Hamstring Curls

R~90s

+

C) 5 Sets (~16min)

12 Seated OH Dual DB Tri Ext @31x1

Immediately into...

8 RDL

R~90s

 

TUESDAY

ONLY 9am Class (ignore class cap, sign up on Pike 13)



A) 5 Rounds for Quality (16min)

20 Reverse Squats

15 Bent Over DB Row

10 Barbell Curl

+

B) With a Partner for Time

10 Rounds

10 Close Grip Chin Ups

15 Dips

20 Toes to Bar

30/24 Cal Row

 

WEDNESDAY

ONLY 9am Class (ignore class cap, sign up on Pike 13)


Happy New Year


A) 3 Rounds for Quality

15 Bat Wings w/ Pause

15 Glute Bridge w/ Abduction

60sec per side Side Plank

+

B) 5 Rounds

30sec Plank Jack

R25s

30sec Runners Lunge Skip Left

R25s

30sec Runners LungeSkip Right

R25s

30s Spider Mtn Climbers

R25s

30sec Low Rotational Chop

R25s

30sec Tyson Push Up

R25s

30sec Low Plate Runner

R25s

 

THURSDAY

Holidays are over... Normal Schedule. Get back into the gym.


A) E3MOM x 15min

15/12 Cal Echo

7/leg Knee Over Toe Split Sq*

*if you are hamstring calf and are using 2 plates or less on your front foot it is time to start loading this mvmnt with challenging weight. If you have been doing this on the ground, it might be time to load with an empty barbell in back rack. If you are confused as hell about what I am talking about, then just get into class, you're doing great kid.

+

B) 5 Sets w/ Minimum Rest

20sec L Sit Hold or Cannonball Hold on Barbell

Immedaitely into

20/side Stagger Stance Hip Bridge

+

C) 5 Sets in 18min

8 Back Squat

 

FRIDAY


A) 10 Rounds with a Partner

20 Box Jump

30 Hang Power Clean (135/95) > scale to db

40/34cal Row or 35/26 Cal Echo


*Split work evenly

 

SATURDAY


8am STRENGTH

A) E3MOM x 30min

Min 0-3: 20 Bbell BACK RACK Box Step Up

Min 3-6: 10 Leaned Back Supinated Curls @31X2

Immediately into...

AMRAP Hammer Curls (same weight, seated up)

+

B) 5 Sets for Quality

10 BW Tricep Ext

Immediately into...

AMRAP Tricep Kick Backs w/ squeeze



9am CONDITIONING

11min Amrap Amrap w/ a Partner*

50 Wall Balls

60 Shoulder to OH (with anything)

70 Anchored Situps

80 Push Ups

90 Double unders


R2min


11min Amrap*

*Sub burpees for any movements

*Pick up where you left off


R2min


11min Amrap*

*Sub Cals Rowed for any movements

*Pick up where you left off


*One working at a time

*Split Work Evenly"

 

SUNDAY SPECIALTY CLASS


This Sunday Jan 5th - Movement Therapy (Low Back and Hips w/ Jess)


Upcoming Sunday Specialty Class Schedule

TBA

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