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3/25/2024 - 3/31/2024

ANNOUNCMENTS

1)  The Vickery Intramural OPEN

Workout 2 this weekend!


Scores will be posted tomorrow to the intramural website.

Some week 2 reminders are on there now. LINK BELOW





2) Gym Closed for Easter Sunday 3/31  - No specialty Class



 

MONDAY

A) 4 Rounds in 12min

10/leg Stagger Stance Hinges

10 Push up to Down Dog

200/150m Row (Fast)

+

B) In 13min Perform...

5x10 Incline Bench Press @20x1

R~90s

+

C) 6 Sets in 20min

10 Supinated RDL

Immedaitely into...

15 UB DB Thruster

Rest as Needed

 

TUESDAY

A) In 15min..

3x10 Supinated Horizantal Inverted Row

3x10 Seal Row

3x20sec Hanging KR Hold or SL Hold

3 Sets Strict Pullups into Partner > 10 Partner > 10 Negative

+

B) 12min AMRAP

2 Pullup

2 T2b

100m Run

+

C)12min AMRAP

10 Burpees

10/8 Cal Echo

 

WEDNESDAY

A) 2min/side Elevated Pigeon Stretch

+

B) EMOM x 14min

Min 1: 5 90degree Rt Heel Touches

5 90degree Lft Heel Touches

10 90 Rotations

Min 2: 12 RKBS to Clean

+

C) SL Hvy Supported Suitcase Drop lunge

12, 12, 10, 10, 8, 8

Btwn

20 Barbell Sit Ups

 

THURSDAY

A) EMOM x 15min

Min 1: 15 90degree Raises w/ controlled lower

Min 2: 10/side Std Ext Rotations

Min 3: 10 Braced Strict Press

+

B) EMOM x 14min

Min 1: Hvy FC 50m

Min 2: 150/125m Row Sprint


 

FRIDAY

A) Groups of 4

35min AMRAP

1200m Row

1600m Run

120 Suitcases

120 Box Jump Step Down

 

SATURDAY

WEEK 2 OPEN WORKOUT!

Workout Released Wednesday Afternoon-ish By Zach

Sign up for Heats will be ON INTRAMURAL WEBSITE via Eventbrite LINK 2pm Thursday

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

 

SUNDAY SPECIALITY CLASS


THIS SUNDAY: 3/31 - Cancelled due to Easter Holiday

Upcoming Sundays

TBA



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