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3/6/2023 - 3/12/2023

Updated: Mar 7

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)

https://fb.me/e/2HjRtmOzV


 

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

+

B) In 10min Perform Max Strict Pullups

+

C) 4x400m Run

*R90s btwn Runs

*2min cap on runs

+

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

+

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.

https://www.vickeryathletics.com/intramural2023

 

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

 


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