Friday, December 24th – NO EVENING CLASSES in observance of Christmas Eve. Morning classes are as regularly scheduled (7:00, 9:00, and 11:00), but there are NO EVENING CLASSES (4:30 and 5:30).
Saturday, December 25th – NO CLASSES in observance of Christmas Day.
Have fun and be safe! Merry Christmas! We’ll see you back on Monday for all our regular class times.
MONDAY
WEIGHTLIFTING
[PSN + OHSQ + SN (2 second pause in bottom of SN)]
5×1 at light to moderate weight – heavier than last week – on a 2:00 INT
CONDITIONING (practice)
EMOM for 20 min:
min 1) 5-10 HSPU
min 2) 5-10 Pull Ups
min 3) 10 UB WB (heavier than normal)
min 4) Rest
*goal: at least 15 seconds rest each round; can go up in reps but not back
TUESDAY
LOWER BODY – try to go heavier than last week on movements that are repeated!
4 Rds:
8 BKSQ (3 sec down, 1 sec pause at bottom, fast up, 1 sec pause at top)
10 SA B Stance DB RDL e/s (3 sec down, 1 sec pause at bottom, steady up, no pause at top)
:30 Row
1:00 – 1:30 Rest
-2:00 Rest / transition-
4 Rds:
8 Hip Thrust (3 sec down, no pause, fast up, 3 sec pause at top)
10 SA Bulgarian Split Squats e/s (3 sec down, no pause, fast up, 1 sec pause at top)
:30 Row
1:00 – 1:30 Rest
Finisher: Band Abduction Walk 1-10
WEDNESDAY
UPPER BODY – try to go heavier than last week on movements that are repeated!
4 Rds:
8 BN (3 sec down, 1 sec pause at chest, fast up, no pause at top)
10 DB Hammer Curl e/s (3 sec down, no pause at bottom, fast up, squeeze at top)
:30 Jump Rope (DU or SU)
1:00 – 1:30 Rest
-3:00 Rest / transition-
4 Rds:
8 Half Kneeling SA DB PR (3 sec down, 1 sec pause at bottom, fast up, 1 sec pause at top)
10 supinated band pull aparts (3 sec in, fast out, 1 sec pause with hands out)
:30 Jump Rope
1:00 – 1:30 Rest
Finisher: 30 SA DB Rows e/s – slow and controlled – break as needed
THURSDAY
WEIGHTLIFTING
[PCN + HGCN + JK (2 sec hold in split)]
5×1 at light to moderate weight – heavier than last week – on a 2:30 INT
CONDITIONING (training)
Row 5x500m 1:1 work to rest, no more than 2:00 rest
*goal: consistent or negative splits; compare to 12/2/21
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
Vanguard Gym / CrossFit Manassas has NO EVENING CLASSES in observance of Christmas Eve. Morning classes are as regularly scheduled (7:00, 9:00, and 11:00), but there are NO EVENING CLASSES (4:30 and 5:30).
CONDITIONING (competition/test)
“12 Days of Christmas” – For time:
1 PR (135/93 lbs)
2 Clapping Pull Ups
3 PP (135/93 lbs)
4 TTB
5 PJK (135/93 lbs)
6 Clapping Push Ups
7 HGCN (135/93 lbs)
8 Lateral OTB Burpees
9 FRSQ (135/93 lbs)
10 AbMat Sit Ups
11 OHSQ (135/93 lbs)
12 Muscle Ups
Completed like the song:
1
2-1
3-2-1
4-3-2-1
etc… so the last round is
12-11-10-9-8-7-6-5-4-3-2-1
*goal: use same weight for every barbell movement; have fun! compare to 12/24/20
SATURDAY
Vanguard Gym / CrossFit Manassas has NO CLASSES in observance of Christmas Day.
Have fun and be safe! Merry Christmas! We’ll see you back on Monday for all our regular class times.
