ANNOUNCMENTS
1) Congrats to the Dark Side of Force for winning the 2023 VA Intramural.
Thank you to all 108 people who signed up and got after it for 3 weeks. Thanks to coaches for leading the teams. We will be back next year with a new revised version of the Open!
2) New Program Cycle 3/27/2023 -6/4/2023
MONDAY
A) 10min Pull Up EMOM
+
B) 30min EMOM
Min 1: 10 Back Squat
Min 2: 10 Seal Row
TUESDAY
A) 30min EMOM
Min 1: 10 Barbell RDL
Min 2: 10 Seated Arnold Press
+
B) 10min DB Push Up EMOM
WEDNESDAY
A) Done at a Challenging and Steady Pace
2 Rounds
4min Row for Cals
1min Trans
4min Echo for Cals
1min Trans
+
B) 5 Rounds for time
25 Straight Leg Sit Ups
200m Run
THURSDAY
5 Rounds in 16min
A1) 8/side Back Rack Drop Lunge
R60s
A2) 12 Barbell Curls
R60s
+
B) 8min to perform
5x12/side Supinated Tricep Kick backs
+
C)10min Pullup EMOM
FRIDAY
A) Snatch Tech Warm up
+
B) 12 Alternating Sets w/ a Partner*
10 UB Hang Power Snatch (115/85)
10 Box Jumps
20/15 Echo Bike
*Start when partner on Echo
SATURDAY
Every 4min x 36min:
Station 1: 550/500m row
Station 2: 40/35 Cal Echo
Station 3: 30 Burpees
(Rest in time remaining at station then rotate)
SUNDAY SPECIALITY CLASS
This Sunday 4/2: Arm Day w/ Zach
(Please respect waitlist and only come if you get let into the class)
Upcoming Sundays
4/9: CLOSED Easter
4/16: Olympic Lifting: Clean Technique and Work w/ Zach
4/23: Movement Therapy w/ Jess
4/30: Arms w/ Stefan
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