Weekly Announcements
1) Vickery Athletics 2022 Intramural Open: Hogwarts Edition.
The website is now LIVE with Intramural Registration.
Registration DEADLINE IS MONDAY FEB 14th!
CLICK HERE TO REGISTER> https://www.vickeryathletics.com/intramural2022
Which Hogwarts House will you be sorted into?
2) CUBBY CLEAR OUT!
Monday night we will have EVERYTHING in the cubbies laid out on tables/floor up front. Please take home what is yours. We will donate EVERYTHING this Friday.
The cubbies are not for permanent storage of items.
MONDAY
A) 11min AMRAP
120/100m Row
30sec/side KB Fr Rack/DB Oh Hold
20sec/side 1 arm Plank Hold
40sec Accum Bar Hang (Any Grip)
+
B) 12min AMRAP
8/side KB Turkish Sit Ups
16 KBS
+
C)13min AMRAP
8/side KB Power Clean
8/side KB Push Press
9/side KB Side Crunch
TUESDAY
A) EMOM x12min
Min 1: 30sec of Jumping Lunges
Min 2: 40sec of Wall Squats
Min 3: 50sec of Plank Side to Side Tap
+
B)In 15min Perform following sets of Back Squat
2-3 sets of 10 Warm Up/Building Back Squat
3x10 Working Back Squat *
Resting ~2min between working sets
*ALOT of people might be getting stuck now at a weight. DO NOT adjust your weight down to hit 3x10... This means your 3 workings sets could look like this 1 set of 10, 1 set 8 (fail), 1 set of 6 (fail). Therefore you will stay at the same weight for the next week.
**DO NOT adjust your weight to get your 3x10. If you don't make its that is ok, you just stay at the same weight.
+
C) Every 3:30 for 5 Sets (17m30s)
10 Front Sq (185/135)
20 Push Ups
30 DU
WEDNESDAY
A) 25min AMRAP
25 Standing Barbell Curls
30 Total KB Tripod Rows (sets of 10)
40 Total SA HG DB Skull Crusher (sets of 10)
50 Plate RDLS
+
B) Group of 3
3 Rounds Each (9 Total)
Every 2min for 18min
20 Plate Ground to OH (45/25)
23/19 Cal Row
*1 person does one whole round at a time, other two resting
THURSDAY
A) EMOM x 35min (5 rounds)
Min 1: 100m Run
Min 2: 15 T2b > T2R > 20 KR
Min 3: 10 Burpee Over Bench
Min 4: 15/12 Cal AB
Min 5: 20 Situps
Min 6: 50 DU > JJ
Min 7: REST
FRIDAY
A) EMOM x 9min
Min 1: 18 Seated Db Arnold Rotations
Min 2: 10 Supinated Barbell Strict Press
MIn 3: 30sec Cross Hold
+
B) In 15min Perform following sets of Push Press
2 to 3 sets of 10 Warm Up/Building
3x10 Working Push Press *
R~2min
*ALOT of people might be getting stuck now at a weight. DO NOT adjust your weight down to hit 3x10... This means your 3 workings sets could look like this 1 set of 10, 1 set 8 (fail), 1 set of 6 (fail). Therefore you will stay at the same weight for the next week.
**DO NOT adjust your weight to get your 3x10. If you don't make its that is ok, you just stay at the same weight.
+
C) EMOM x 20min
Building to Technically Perfect High Hang Full Snatch
Saturday
A) AMRAP 35min
200m Run
60 Wallballs
200m Run
100 Bicycle Crunches
200m Run
60 Push Ups
200m Run
40 Goblet Hold Box Step Ups
200m Run
30 Box or Bench Dips
200m Run
20 Strict Pullups
SUNDAY SPECIALITY CLASS
Feb 13th: Arms w/ Zach
Upcoming Sundays
Feb 20th: Movement Therapy (Low Back) w/ Jess
Feb 27th: Conditioning w/ Lara
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