3/27/2023 - 4/2/2023
- Zach Morman
- Mar 26, 2023
- 1 min read
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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