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3/18/2024 - 3/24/2024

Updated: Mar 18

ANNOUNCMENTS

1)  The Vickery Intramural OPEN



Workout 1 STARTS THIS WEEK w/ 102 poeple!

Pick up your shirts this week!


I will send you guys an email this week going over more details, then everything will be updated on the intramural website going forward.

In addition expect your team captains to be reaching out to you as well.


Team Captains

Red Team: Autumn

White Team:  Stefan

Blue Team: Victoria








 

MONDAY

A) 10 Up to Down Dog

10 Hinges

20 Push Up to Down Dog

20 KB RDL

30 Push Up

30 RKBS

+

B) 6 Sets in 35min

250/225M Row

Right Into

8-10 Incline Bench Press

Right Into...

10 Airsquats

Right Into...

15 UB Wall Balls

Rest as needed

 

TUESDAY

A) 5x12 Supinated Inverted Row

+

B) E2MOM x 6 Sets (12min)

4-14 Strict Pullups

30 Double Unders

+

C) 4x400m Run

*R90s btwn Runs

*2min cap on runs

+

D) 5x12 Tall Kneel Db Tricep Extensio

 

WEDNESDAY

A) EMOM x 12min

Min 1: 5 90degree Rt Heel Touches

5 90degree Lft Heel Touches

10 90 Rotations

Min 2: 5 Goblet Squat w 10sec Pause

+

B) E6MOM x 6 Sets (36min

10/leg BSS Back Rack*

8 Back Squats*

12 Snatch Grip RDL

60sec Flutter Kicks

*BSS and Back Sq are alternating every 6min

 

THURSDAY


WORKOUT EVENBRITE HEAT GO LIVE ON INTRAMURAL WEBSITE AT 2pm


5 Sets in 40min

A1) 5-8 Tall Kneeling Arnold Press @3111

R~60s

A2) 12-14 Spider Curls @31x1

R~60s

A3) 15-20 Heavy Anchored Situps

R~60s

A4)Accum 60sec Crucifix Hold

R~60s

 

FRIDAY

A) EMOM x 36min

Min 1: 15 Straight Leg Situps

Min 2: 12/10 Cal Echo

MIn 3: 10 Push Ups

Min 4: 100m Run

 

SATURDAY

WEEK 1 OPEN WORKOUT!

Workout Released Wednesday Afternoon-ish By Zach

Sign up for Heats will be email via Eventbrite 2pm Thursday

YOU CAN FIND EVERYTHING YOU NEED ABOUT THIS YEAR VA INTRAMURAL OPEN ON THE WEBSITE.

 

SUNDAY SPECIALITY CLASS

THIS SUNDAY: 3/24 - Stretching and Mobility w/ Stefan


Upcoming Sundays

3/31 - TBA bc Open Workout




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