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3/7/2022 - 3/14/2022

Updated: Mar 11

Weekly Announcements


1) VA Intramural Open 2022: Battle of the Hogwarts Houses

-Week 2 scores Announced: Slytherin Leads AGAIN!

-Website for EVERYTHING Intramurals

https://www.vickeryathletics.com/intramural2022


2) Vickery St Patties Day Party/Post Open Celebration: March 12th

- We are lucky enough that member Vijay and Matt have opened their homes for Vickery to continue a wild time next week post Opens with a St Patties House Party hosted by Vickery.

- The are walking distance to the party on Greenville Ave

- Join the Facebook event and text Zach with questions or if you can't get in the event w the link below.

-https://fb.me/e/38fjv58f9


3) Not participating in The Open this year?

- Saturday 8:30/9:30am classes are cancelled in place are our Saturday " Open Heats". But don't worry they are not just for Open participants. You will have to sign up for a heat Friday at 2pm on the Intramural part of our website.


We will not have room for ANYONE to workout unless they sign up for a heat.

 

MONDAY

A) 15min Total Time

3min AMRAP

Negative Pullups > Barbell Pullups > Ring Rows

R1min


3min AMRAP

Strict Pullups > Negative Pullups > Barbell Pullups

R1min


3min AMRAP

Kipping Pullups > Barbell C2b

R1min


3min AMRAP

Kipping C2B > Jumping C2b

+

B) 20min Total Time

6min AMRAP

HG DB Bench Press

R1min


6min AMRAP

5/5 KB Power Clean (53/35)

R1min


6min AMRAP

Toes to Bar > Suit Cases

 

TUESDAY

4 Sets in 18min

A1) 10/leg Db Fr Rack Deficit Split Lunge

R60s

A2) 20 KB Sumo DL

R60s

+

B) EMOM x 20min

MIn 1: 6-8 Deadlifts

Min 2: 12 Wallballs

 

WEDNESDAY

A) 3 Rounds for Qualtiy

15 Db Arnold Press

16 LM Windshield Wipers

+

B) EMOM x 30min

Min 1: 12/10 Cal Row

Min 2: 100M Run

Min 3: 10 K2E

 

THURSDAY

A) For Time

10 Single Arm Devils Press


10 Single Arm Devils Press

200m Run


10 Single Arm Devils Press

200m Run

30/26 Cals of Choice


10 Single Arm Devils Press

200m Run

30/26 Cals of Choice

50 Pushups


10 Single Arm Devils Press

200m Run

30/26 Cals of Choice

50 Pushups

60 Reverse Lunges


10 Single Arm Devils Press

200m Run

30/26 Cals of Choice

50 Pushups

60 Reverse Lunges

120 DU

 

FRIDAY


ALL SCORES DUE BEFORE FINAL WIZARDING DUEL ENDS!


View Vickery RX and Scaled Workouts AND

Registration for Saturday Morning Heats LIVE @ 2pm TODAY


https://www.vickeryathletics.com/intramural2022


A) 10min AMRAP

40 Bicycle Crunches

20 Prisoner Kneel to Stand

+

B) 10min AMRAP

14 Box Jump Step Down

Tall Kneel KB Horn Curls

+

C) EMOM x 10min

Min1: 30sec Prisoner to Superman

Min 2: 45sec Crab Hold

+

D) Every 30sec for 5min

10-15sec L Sit Hold

 

Saturday - LAST WEEK OF THE OPEN!


ALL SCORES DUE BEFORE FINAL WIZARDING DUEL ENDS!

-https://fb.me/e/38fjv58f9


VICKERY POST INTRAMURAL ST PATTIES HOUSE PARTY

 

SUNDAY SPECIALITY CLASS


Upcoming Sundays

March 13th - CANCELLED for St Patties

 

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