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4/1/2024 - 5/7/2024

Updated: Mar 31

ANNOUNCMENTS

1)  The Vickery Intramural OPEN

FINAL WEEK! Workout 3 this weekend!


EVENT THIS WEEKEND!
Stay around after the Week 3 Workout Heats and Deathmatch for some food, drink, and Winner Announcement.

Scores will be posted tomorrow to the intramural website.

LINK BELOW



 

MONDAY

A) RDL @ 30x1

5x10

+

B) 10 Rounds*

5-10 Pullups

20 Air Sqaut

*Every Min 5 No Push Up Burpees

 

TUESDAY

A) 5 Sets

45sec Bench Press (185/135)

+

B) 10 Rounds*

10 Push Ups

20 RKBS

*Every Min 10 Mtn Climbers

 

WEDNESDAY

A) With a Partner Split Any Way

100/80 Cal Row or Echo

400m Fr Rack Carry (~50/35)

80/64 Cal Row or Echo

300m Fr Rack Carry (~50/35)

60/48 Cal Row or Echo

200m Fr Rack Carry (~50/35)

40/32 Cal Row or Echo

100m Fr Rack Carry (~50/35)

 

THURSDAY

Every 2min for 5 Sets

A1) 10 Supinated Db Curl @31X1

A2) 60sec Flutter Kicks

A3) 10 Tall Kneeling KB Tricep Extensions @31X1

A4) 60sec Forearm Plank w/ Leg Lifts

 

FRIDAY

A) 3 Rounds

10/8 Cal Echo

12/10 Cal Row

200m Run

+

B) 5 Sets in 18min

30sec Supinated Inverted Row Hold

Imedaitely into 15 Supinated Inverted Row

15 LM RDL

Rest as Needed

 

SATURDAY

WEEK 3 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: 4/7 - Arms w/ Stefan

Upcoming Sundays

4/14 - TBD w/ Autumn

4/21 - Snatch Liftin Session w/ Zach

4/28 - Arms w/ Stefan



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