MONDAY
Vanguard Gym/CrossFit Manassas is CLOSED in observance of Labor Day.
TUESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 2:30 INT
-or- 5×1 up to a new 1RM
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) Row 500m
B) 3 Wall Walks
*goal: row at a pace that allows you to finish and get immediately to the wall walks
ACCESSORY
3×15-20
Laying DB Flye
Neutral DB PR
Cable Reverse Flye
Tricep Kickback e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP @95% on a 3:30 INT
-or- 5×1 up to a new 1RM
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 10 Thruster (95/65 lbs)
min 2, 5, etc) 10 BJ (24/20”)
min 3, 6, etc) Rest
*goal: thrusters UB; BJ as fast as possible
ACCESSORY
3×6 Supinated Pendlay Row
3×15-20
Wide Grip Pulldown
DB Iron Cross
DB Twist Curl
THURSDAY
WEIGHTLIFTING
CNJK 5×1 @75, 80, 85, 90, 90% on a 2:30 INT
CONDITIONING (training)
4 RFT:
50 DU
15 TTB
5 HGPCN (155/105 lbs)
15 min cutoff
*goal: finish; break up TTB and HGPCN so that you can do consistent or bigger sets as the workout goes on
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@75, 3@85, AMrAP @95% on a 3:30 INT
-or- 5×1 up to a new 1RM
CONDITIONING (training)
In Teams of 3
1:00 work / 1:00 rest for 10:00
50m relay “Mikey” sprints with baton (1 person is sprinting at a time)
*goal: 80-90% effort on each sprint
ACCESSORY
3×6 Hip Thrust
3×15-20
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP @95% on a 2:30 INT
-or- 5×1 up to a new 1RM
CONDITIONING
A/B Partner Workout, alternating movements, AMRAP 31:
25 Cal Row
23 RKBS
23 DU
23 AbMat Sit Ups
22 Alt Russian Twists with Wall Ball
22 SA DB PP (11 e/s)
22 Alt SA DBSN
20 Pull Ups / Ring Rows
20 Step Ups with Wall Ball (10 e/s)
20 WB
20 Burpees
20 Push Ups
1 ~50m dash with Wall Ball
ACCESSORY
3×15-20
V Bar Pulldown
DB BN
Barbell Curl
Cable Face Pull
