3/17/2025 - 3/23/2025
- Zach Morman
- Mar 16
- 3 min read
ANNOUNCMENTS
1) Vickery Intramural Open Registration IS LIVE - Quick FAQ
How long will it be?
April 5th through 19th. 2 Weeks (3 Saturdays)
What if I am out of town one of those weekends?
You can ask a member who has done the Intramural Open. It is 100% acceptable to be out of town a weekend and there is a VERY VERY EASY way to make your score for the weekend.
If you are going to be traveling the majority (8-10 days of the total 16 days) of the two weeks. I would probably opt out of this years open.
What if I am new to gym or not that good at working out? Will everyone hate me?
Absolutely not, this is a great time to get to know fellow gym members, test your fitness at any level, and score valuable points for your team.
How much does it cost?
$25 (team t-shirt is the majority of this)
What will be different about this Intramural Open?
There will be some point changes allocated around health/workouts rather than buying/wearing things or forcing people. For those that have been around, no more dress up.... just team colors/shirts and workouts.
There will be a bigger emphasis on workout scoring, giving more people (across all fitness levels) more chances to score and the fittest to impact a bit more with their contribution.
Deathmatch rules will change (detailed later)
What will the teams be?
Stefan, Rachel, and Zach will lead teams this year. Theme and shirt designed will be released this week.
When is Registration?
OPEN NOW (Link Below) Registration closes Tuesday March 25th
MONDAY
A) 10min Pullup EMOM
+
B) E2.5min x 6 Sets (15min)
14 Back Squat @20X1
+
C) 5 Sets
8/4 Cal Echo Sprint (22sec Cap)
15 UB DB Thruster (50/30)
R3min Rest
*1min Cap on Work
TUESDAY
A) EMOM x 15min
Min 2: 10 Chest Supported Pronated Row
Min 3: 10/side Wallball Throws
+
B) 25min AMRAP alternating rounds with a partner
10 DB HPC
15 Wallballs
200m Run
WEDNESDAY
5 Sets w/ Strict Rest
A1) 14 Incline Bench Press
R60s
A2) 14 DB/KB RDL
R60s
+
B) 4 Rounds for Time
20 Toes to Bar
25 Burpee Box Jump
THURSDAY
A) 6 Sets
8/side BSS DB Thruster
10/side Banded Clamshell Side Planks
+
B) E10MOM x 3 Sets
2 Rounds
250/225m Row
14/11 Cal Echo
400m Run
FRIDAY
3 Rounds in 6min Cap
10 Chin Up
20 Suitcases
R2min
4 Rounds in 8min Cap
20 Ring Rows
50 DU
R2min
5 Rounds in 12min Cap
15 DB Curls
20 Reverse Crunches
R2min
100 Anchored Situps in 5min Cap
R2min
3 Rounds in 6min Cap
10 Chin Up
20 Suitcases
SATURDAY
8am STRENGTH
A) Snatch Tech
+
B) EMOM x 30min
Build to Techincal Power or Full Snatch Max
9am CONDITIONING
A) 4 Rounds w/ Team of 4 for Max Total Reps
-1min Max Reps Each Station (15sec Transition)
-Rest 2min at end of each full rotation
-One person per station
Wallballs
KB Frog Stance DL
Box Jump
DB Push Press
Row
SUNDAY SPECIALTY CLASS
This Sunday March 23rd: Hips and Ankles - Movement Therapy w/ Jess
Upcoming Sunday Specialty Class Schedule
March 30th: Arms w/ Zach
April 6th: Stretching and Mobility w/ Zach
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