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2/14/2022 - 2/20/2022

Updated: Feb 17

Weekly Announcements


1) VA Intramural Open 2022: Battle of the Hogwarts Houses

Registration is closed.

-Teams will be announced Thursday 2/17

-$30.00 will be charged to your account

-Please read over FAQ/Scoring PDF on website.

- You will be able to start scoring for your team on Monday 2/21.


Website for EVERYTHING Intramurals https://www.vickeryathletics.com/intramural2022


 

MONDAY

A) Every 5min for 4 Sets

Min 0 - 5: 1000/900m Row

Min 5 - 10: 5 Power Cleans per minute

+

B) Every 2.5min for 8 Sets

Min 0 - 2.5: 500/450m Row

Min 2.5 - 5: 20 DB Hang Powerclean to Push Jerk

 

TUESDAY

A) 4min AMRAP

Walking Lunge

... Right Into...

4min AMRAP

10 KB RDL

10 Goblet Squat

... Right Into...

4min AMRAP

10 OHS

5 Boot Strappers

+

B) In 15min Perform following sets of Back Squat

2-3 sets Warm Up/Building Back Squat

3x10 Working Back Squat *

Resting ~2min between working sets

*ALOT of people might be getting stuck now at a weight. DO NOT adjust your weight down to hit 3x10... This means your 3 workings sets could look like this 1 set of 10, 1 set 8 (fail), 1 set of 6 (fail). Therefore you will stay at the same weight for the next week.

**DO NOT adjust your weight to get your 3x10. If you don't make its that is ok, you just stay at the same weight.

+

C) EMOM x14min

Min 1: 12 Push Ups

Min 2: 10 Pullups

 

WEDNESDAY

A) E2MOM x 8sets

Min 0-2: 10-14 Body Weight Tricep Extensions

Min 2-4: 14 Landmine Sit Ups

+

B) E2MOM x 8sets

Min 0-2: 10/side Landmine Row

Min 2-4: 20 KB Lower Windshield Wiper

+

C) E2MOM x 8 Sets

16 DB Hang Snatch

10 Burpee Box Jump

 

THURSDAY

A) 6 Rounds @ even but challenging pace (36min)

40sec of T2b

R20s


40sec of DB Front Rack Sq (65/40)

R20s


40sec of DU

R20s


40sec of RKBS

R20s


40sec of Sumo DB DL

R20s


40sec AB for Cals

R20s

 

FRIDAY

A) 9min AMRAP

100m Run

20sec HS Hold > Box HS Hold

10/side DB Ext Rotations

+

B) In 15min Perform following sets of Push Press

2 to 3 sets Warm Up/Building

3x10 Working Push Press *

R~2min

*ALOT of people might be getting stuck now at a weight. DO NOT adjust your weight down to hit 3x10... This means your 3 workings sets could look like this 1 set of 10, 1 set 8 (fail), 1 set of 6 (fail). Therefore you will stay at the same weight for the next week.

**DO NOT adjust your weight to get your 3x10. If you don't make its that is ok, you just stay at the same weight.

+

C) EMOM x 20min

Building to Tech Perfect Power Clean + High Hang Power Clean

 

Saturday

A) Repeat for 2 Rounds

6min Running Clock

1min Plank

30 Russian Twists

30 Scissor Kicks

30 Suitcases

Max T2b > KR in time remaining

R2min btwn Rounds

+

B) 5min AMRAP

8 DB Bench Press

6 Strict Pullup > 10 RR


Right into...


5min Amrap

10/8 Cal Row

10 No Pushup Burpee Over Rower


Right Into...


5min AMRAP

Max tricep Dip


Right into...


800m Run

 

SUNDAY SPECIALITY CLASS


Feb 20th: Movement Therapy (Low Back) w/ Jess


Upcoming Sundays

Feb 27th: Conditioning w/ Lara

 

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