Weekly Announcements
1) VA Intramural Open 2022: Battle of the Hogwarts Houses
-Vickery RX and Scaled Versions released on Intramural website via PDF
- Weekly Wizarding Duel Release on Intramural website
- Saturday Morning Heat Registration Open's on our website @ 2pm Friday.
-Website for EVERYTHING Intramurals
A look at an Intramural Open Weekend
2) Not participating in The Open this year?
- Saturday 8:30/9:30am classes are cancelled in place are our Saturday " Open Heats". But don't worry they are not just for Open participants. You will have to sign up for a heat Friday at 2pm on the Intramural part of our website.
We will not have room for ANYONE to workout unless they sign up for a heat.
MONDAY
A) EMOM x 12min
Min 1: 40sec of Barbell C2b
Min 2: 40sec of Db Floor Press
+
B) 5 Sets
15-18 Bench Press Unbroken
Right Into...
2min Row for Max Cals (10/8.5 Damper)
R3min
TUESDAY
A) 15min AMRAP
20sec/side Adductor Bench Bridge
10/leg KB Fr Rack/Db OH Box Step Up
10 Ligth Barbell RDL
+
B) In 15min Perform following sets of Back Squat
2-3 sets Warm Up/Building Back Squat
3x10 Working Back Squat *
or
3x8side Bulg Split Sq
Resting ~2min between working sets
*2 more weeks left after this week
+
C) EMOM x 10min
Min 1: 10 T2b
Min 2: 16 Primal Shoot Throughs
WEDNESDAY
A) Emom x 12min
Min 1: 40sec Top of Crab Bridge Hold
Min 2: 8/side Archer Ring Rows
Min 3: 40sec Light Dual Curl to Press
+
5 Sets in 18 min
B1) 10-12 OH DB Tricep Extension
R~20s
B2) 3-10 Chin Ups > 3 Negative Chin Ups > 12 Barbell Chin Ups
R~20s
B3) 3 Wall Walks > Around the Clock Walks
R~20s
+
4 Sets in 13min
C1) 12-15 DB Pull Overs
R~60s
C2) 12-15 Tall Kneeling Barbell Curls
R~60s
THURSDAY
A) 35min AMRAP
40/32cal AB
40 DU
20 Push Ups
20 Box Jumps
50/40cal Row
40 DU
20 Burpees
20 Situps
FRIDAY
View Vickery RX/Scaled Workouts AND Weekly Wizard Duel Workout
Registration for Saturday Morning Heats LIVE @ 2pm TODAY
A) EMOM x 12min
Min 1: 20 Walking Lunge Steps
Min 2: 20-40sec Bar Hang (any grip)
+
B) 12min AMRAP
10/side LM Row
20 Anchored Wtd Sit Ups
+
C) 12min AMRAP
20 Plate W Fly
20 Band around foot Suitcases
Saturday
View Vickery RX/Scaled Workouts AND Weekly Wizard Duel Workout
Registration for Saturday Morning Heats (went live 2pm Friday)
SUNDAY SPECIALITY CLASS
SCORE SUBMISSION DUE on Intramural Website by 1pm TODAY!
Feb 27th - Core and Stretching w/ Stefan
Upcoming Sundays
March 6th - Full Body Mobility Work w/ Zach
March 13th - CANCELLED
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