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