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  • Zach Morman

3/15/2021 - 3/21/2021

Updated: Mar 19

Weekly Announcements

1) Amazing Week One of the Intramural Open Everyone!

Everything about the Intramural Open will be updated on the VA Intramural Page on our website.

-See over all scores on Tuesday

-Submit scores by Monday by end of day

-Review ways to score

-Review Week 2 workouts when they release

-Eventbrite link at Friday at 2pm.

https://www.vickeryathletics.com/intramural2021



2) Sunday Specialty Class @11am- Arm Day with Zach

One hour of prime time pump.


Monday

A) 12min Emom

Min 1: 25sec Knee Raise Hold

Min 2: 8 Yoga Burpees

Min 3: 8/8 per side Crab Reach Overs

Min 4: 12/10 Calorie Row

+

B) In 15min Push Press @32x1

Warm Up: 10, 7 5

Working: 4,3,3,2

+

C) 3 Rounds for Time

400m Run

21 KBS (53/35)

12 Pullups

15min Time Cap

TUESDAY

A) 4min Amrap

10 Airsquat

4 Burpees to squat land


Right into...


4min Amrap

16 Army Crawlers

10 Star Jumps


Right into...


4min Amrap

Accumulate as much time as possible in forearm Plank

+

B) In 18min Front Squat w/ 10sec Rerack

Warm Up: 8.8, 5.5, 3.3

Working: 2.2, 2.2, 2.2

R~min between working sets

+

C) 30sec Work On/25sec Rest x 16

Dead Bug Hold

Toes to bar > T2R > K2E > Knee Raise Hold > Straight leg sit ups

Hollow Body Rocks > hollow Body Holds

Suit Cases

WEDNESDAY

A) 14min Amrap

Right Side

8 TGU SItups

8 TGU Hip Up to Leg Throughs

8 TGU Hand Down to Kneel Upright

8 Strict Press

Repeat Left Side

+

B) Emom x 21 min Building in Difficulty if Possible

Min 1: 12- 15 Drop Squats off Red Plate

Min 2: 14 Alternating Primal Shoot Throughs

Min 3: 100m Run

THURSDAY

-Week Two Open Workouts releases tonight at 7pm on games.crossfit.com.

-Once we find out what it is we will make Vickery Adjustments and release the version of our workout on the Intramural Page on Vickery Website.

-Friday Programming will also be updated as we find out more about Saturdays workout.

A) 12min Emom

MIn 1: 10/side Plank Rotations

Min 2: 12-16 Weighted Passthroughs

+

B) 30min w. a Partner Working for Quality

Split Work Evenly

16 Bodyweight Bench Press (.67 for female)

30 Banded Pendlay Rows

800m Row

FRIDAY

Everything about the Intramural Open will be updated on the VA Intramural Page on our website.

https://www.vickeryathletics.com/intramural2021


A) 10min Amrap 10 Ring Rows 13 Abmat Sit Ups

+

B) Emom x 16min

Min 1: 6 Barbell Strict Press

4 Strict Chin Up

Min 2: `12 Cal Ab

+

C) Emom x 16min

Min 1: 15 Slamballs

Min 2: 50sec Single Unders

SATURDAY


NO CLASSES! We will be running Saturday Morning Intramural Open Heats for Week 2 of 3!


More info @ https://www.vickeryathletics.com/intramural2021

SUNDAY SPECIALITY CLASS @ 11am


Arm Day w/ Zach


One hour of straight prison yard arms. Divorce your significant other, leave your family and friends because for this golden hour you're married to the Pump Dragon. If you're not taking pre workout for this then you are not living.


Please only come if you register for the class. We will not be letting waitlist people into the class unless a spot opens up.


This is included in your membership.


Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.


Upcoming Sundays

March 28th @ 11am: Gut, Butt, and Burn w/ Brie


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