ANNOUNCMENTS
1) THE VA 2023 INTRAMURAL OPEN will begin Wednesday March 8th, 2023
- Team Roster are listed on VA Open Website as well as posted in the gym
-Your Team leader should be reaching out to you shortly.
- IMPORTANT - New Scoring rules/weights are put out for this year. Watch the video featured on the Open Website below
LINK HERE : https://www.vickeryathletics.com/intramural2023
2) Vickery St Patties Day and Open Kick Off Party
- Get ready to celebrate St. Patrick Vickery Athletics style. After the intramural kick-off, we will head to Belmont Bungalow (Vijay and Matt’s digs) to celebrate in true Irish fashion. Wear green, come thirsty and hungry! Come the whole time or just drop, either way, you’ll be greeted by “The Horn”.
-Food and drinks will be provided, but feel free to bring whatever!
- Address is below.
- FB Link (private so it might not work unless FB Friends with Zach, Vijay, or Matt)
MONDAY
A) EMOM x 12min
Min 1: 40sec Row
Min 2: 40sec Incline Bench Press
MIn 3: 40sec Top Down KB/DB DL
+
B) In 20min build to a heavy 4 Reps of Incline Bench Press
+
C) 2 Sets
1000/950m Row*
Rest while partner is going
*Goal is the lowest possible time on BOTH rows
TUESDAY
A) 5x12 Supinated Inverted Row
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B) In 10min Perform Max Strict Pullups
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C) 4x400m Run
*R90s btwn Runs
*2min cap on runs
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D) 5x12 Tall Kneel Db Tricep Extension
WEDNESDAY
A) EMOM x 12min
Min 1: 5 90degree Rt Heel Touches
5 90degree Lft Heel Touches
10 90 Rotations
Min 2: 5 Goblet Squat w 10sec Pause
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B) E6MOM x 6 Sets (36min
10/leg BSS Back Rack*
8 Back Squats*
12 Snatch Grip RDL
60sec Flutter Kicks
*BSS and Back Sq are alternating every 6min
THURSDAY
5 Sets in 40min
A1) 5-8 Tall Kneeling Arnold Press @3111
R~60s
A2) 12-14 Spider Curls @31x1
R~60s
A3) 15-20 Heavy Anchored Situps
R~60s
A4)Accum 60sec Crucifix Hold
R~60s
FRIDAY
A) EMOM x 36min
Min 1: 15 Straight Leg Situps
Min 2: 12/10 Cal Echo
MIn 3: 10 Push Ups
Min 4: 100m Run
SATURDAY
WEEK 1 OPEN WORKOUT!
Workout Released Wednesday Afternoon
Sign up for Heats will be email via Eventbrite 2pm Thursday
YOU CAN FIND EVERYTHING YOU NEED ABOUT THIS YEAR VA INTRAMURAL OPEN ON THE WEBSITE.
SUNDAY SPECIALITY CLASS
THIS SUNDAY:3/12 - Movement Therapy w/ Jess
Upcoming Sundays
3/19 - Olympic Lifting Tech w/ Zach
3/26 - Cardio and Abs w/ Lara