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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