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3/22/2021 - 3/28/2021

Updated: Mar 26

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.

https://www.vickeryathletics.com/intramural2021


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.


https://www.vickeryathletics.com/intramural2021


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.


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