ANNOUNCMENTS
-REGISTER/FIND MORE INFO FOR THE VICKERY INTRAMURAL OPEN HERE
Deadline for Registration is THIS FRIDAY. March 3rd by end of the day.
-Quick intro video
-Link to St Patties Party
- Form for Open Registration
LINK HERE : https://www.vickeryathletics.com/intramural2023
MONDAY
A) E5MOM x 35min (7 Sets)
12 Frog Stance KB/DB RDL
6 Barbell Incline Bench Press
400/350m Row
TUESDAY
A) In 16min
Accumulate 3-4min of Hanging
4x12 Inverted Rows
25 Wtd Pullups > Strict > Negatives
+
B) 6 Rounds in 30min
400m Run
400/350m Row
20 Tricep Extensions
WEDNESDAY
A) EMOM x 16min (4 Sets)
Min 1: 30-40s Split Stance Barbell Hold Right
Min 2: 30-40s Split Stance Barbell Hold Left
Min 3: 15 Clamshells Right
Min 4: 15 Clamshells Left
+
B) In 14min
5x10 BackSquat
+
C) Emom x 12min
Min 1: 15 Cyclist Goblet Squat
Min 2: 20 RKBS
THURSDAY
A) 10min AMRAP
10/side Farmers Press
10/8 Echo Bike Cals
+
B) 10min AMRAP
10 Push Press (95/65)
10 Burpee Over Bar
+
C) 10min AMRAP
30 Mountain Climbers
30 DU
FRIDAY
A) In 16min
Accumulate 3-4min of Hanging
4x12 Inverted Rows
4x20 Banded Lat Pull Downs
+
B) E2MOM x 30min (5 sets)
Min 0-2: 5-15 Chin Up
Min 2-4: 60sec of DB Floor Press
Min 4-6: 20 Abmat Sit Ups
SATURDAY
A) 30min Amrap
10 Burpees
20 Airsquat
300m Run
R30s
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 3/5 Arms w/ Stefan
Upcoming Sundays
3/12 - Movement Therapy w/ Jess
3/19 - Olympic Lifting Tech w/ Zach
3/26 - Cardio and Abs w/ Lara
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