MONDAY
WEIGHTLIFTING
[1 SN High Pull + 1 SN] 3×[email protected]% on a 2:00 INT
SN 3×2 @70% on a 2:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
5 HSPU / 1-2 Wall Walks
10 CTB PU / PU
15 WB
*goal: break movements up lessees the workout goes on; UB WB
ACCESSORY
3×10
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
TUESDAY
WEIGHTLIFTING
BN 6×3 @70% on a 2:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 2 Rds; 1 Rd is 3 PCN + 3 FRSQ + 3 PJK
“evens”) 30-50 DU or 1:00 DU practice
*goal: first iteration of practice for the CompTrain benchmark workout “Machete”; can go up in weight but not back; choose weights that allow you to stay completely in control of breathing and can cycle smoothly
ACCESSORY
3×10
Incline DB Flye
Arnold Press
Cable Reverse Flye
WEDNESDAY
WEIGHTLIFTING
DL 6×3 @70% on a 2:30 INT
CONDITIONING (training)
6 Rds, 4:00 each, for quality:
Run 400m
Max quality reps Cal Row in remaining time
1:00 Rest (after 4:00)
*goal: roughly consistent (NOT negative) splits on run; roughly consistent (NOT increasing) amount of Calories on rower; pace should be conversational on rower; if you have a HR monitor, do not let your HR get in the red or 90% or above
ACCESSORY
3×6 Supinated Pendlay Row
3×10
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
THURSDAY
***Vanguard Gym/CrossFit Manassas has NO CLASSES in observance of Veterans Day.***
If you have 24/7 Access with your membership you are still more than welcome to come in.
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 6×3 @70% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 6 PSN
min 2, 5, etc) 3 sets of TTB / TTB practice
min 3, 6, etc) Rest
*goal: compare PSN to 8/20/21; can go up in weight but not back; choose weights that allow you to stay completely in control of breathing and can cycle smoothly; compare TTB reps to 10/21/21
ACCESSORY
3×6 Hip Thrust
3×10
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR 6×3 @70% on a 2:00 INT
CONDITIONING (training)
CF Open 18.2
1-2-3-4-5-6-7-8-9-10
DB Squat (50/35 lbs in each hand)
Bar Facing Burpee
*goal: sprint effort; compare time to 3/2/18
ACCESSORY
3×10
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull
