Weekly Announcements
1) Week two of the Open is almost done. Submit all scores by 7:30pm Monday. Updated week two scores posted Monday Night!
See y'all for the FINAL week 3 next weekend!
-See over all scores on Monday Night
-Review ways to score
-Review Week 3 workouts when they release
-Eventbrite link at Friday at 2pm.
2) Sunday Specialty Class @11am- Gut, Butt, and Burn
Imagine its 1993 to and you slide into your new neon spanks and put that perm up tight into a scrunchie. You grab a SlimFast and rush into your living room to clap in the latest and greatest workout VHS. Butt, Gut, and Burn with Brie Jackson. One hour of turning flab into ab and the cut into that but
Monday
A) 6min Emom
10 Scap Pullup
5 Pushup to Down Dog
+
B) 10min Emom
MIn 1: 10 Db Strict Press
Min 2: 4-10 Strict Pullups > 3-4 Negative > 10 Barbell Pullups
+
C) Push Press in 15min
Warm Up: 10, 7, 4,
Working: 2, 2, 2
+
D) 14min Amrap
30/25 Cal Row or Ab
30 Box Dips > Mix of Assited and RX > 50 Bench Dips
TUESDAY
A) 10min Amrap
20 Bodyweight Hip Bridge
20 Drop Squats (from ground)
10/Side Bulg Split Squat w/ Goblet Hold
+
B) In 18min Front Squat w/ 10sec Rerack
Warm Up: 8.8, 5.5, 3.3
Working: 2.2, 2.2, Confident 1.1
R~2min between working sets
+
C) E2MOM x 18min
Min 0-2: 18 Toes to Bar
Min 2-4: 20- 24 Goblet Walking Lunge (70/53)
WEDNESDAY
A) 3 Rounds
12 Building Effort Rower Pulls
12 Hang Muscle Snatch (45/35)
12sec Hard Assbike (going for highest wattage during 12s)
+
B) 7min Amrap
5 Hang Power Clean
3 Burpee to Vertical Jump to 10ft/8ft
R2min
7min Amrap
6/6 KB Snatch
3 Standing Box Jump Over (30/24)
R2min
14min Amrap
7 Hang Power Snatch
7 Kipping Pull Up
7/5 Cals on Rower or AB
THURSDAY
A) 12 min Emom
Min 1: 30sec Superman to Prisoner
Min 2: 30sec Push Up to Strict Elbow to Opposite Knee
Min 3: 50sec Bird Dogs
+
B) 12 min Emom
MIn 1: 10 Bench Press (building each time)
Min 2: 50sec FLR
Min 3: 50sec Weighted Pass Throughs
+
C) Incline Bench Press @30x1 in 21min
8, 6 ,4, 2, 2, 2
*Superset with 12 Barbell RDL @ 31x1
FRIDAY
Everything about the Intramural Open will be updated on the VA Intramural Page on our website.
A) E3MOM X 3 Sets (27min)
Min 0-3: 500m/450m Row
Min 3-6: 20-30 Bench Dips
15 KB Horn Curls
Min 6-9: 200m Run
+
B) 12min AMRAP
50 Double Unders > 1min Double Under Attempts > 45 Single Unders or JJ
40 Russian Twist (R+L =2)
30 Bodyweight Tricep Extension
20 No Push Up Burpees
SATURDAY
NO CLASSES! We will be running Saturday Morning Intramural Open Heats for Week 3 of 3!
More info @ https://www.vickeryathletics.com/intramural2021
SUNDAY SPECIALITY CLASS @ 11am
Gut, Butt, and Burn w/ Brie
Imagine its 1993 to and you slide into your new neon spanks and put that perm up tight into a scrunchie. You grab a SlimFast and rush into your living room to clap in the latest and greatest workout VHS. Butt, Gut, and Burn with Brie Jackson. One hour of turning flab into ab and the cut into that butt.
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
April Specialty classes announced on next weeks blog post.