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