Friday, December 31st – NO EVENING CLASSES in observance of New Years 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, January 1st – NO CLASSES in observance of New Years Day.
Have fun and be safe! Happy New Year! 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 moderate weight – heavier than last week – on a 2:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
10 TTB
15 Russian Twist e/s (35/25 lbs)
15 WB (20/14 lbs)
*goal: break up each movement as little as possible
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 SL DB Hip Thrust e/s (3 sec down, no pause, fast up, 1 sec pause at top)
:30 Row
1:00-1:30 Rest
-2:00 Rest / transition-
4 Rds:
8 GM (3 sec down, no pause, fast up, 3 sec pause at top)
10 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: 1-10 Banded Abduction Walk
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, 1 sec pause at top)
10 DB Row 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
-2:00 Rest / transition-
4 Rds:
8 Seated SA DB Arnold PR e/s (slower down, faster up) (3 sec down, 1 sec pause at bottom, fast up, 1 sec pause at top)
10 DB Hammer Curl e/s (3 sec down, no pause at bottom, fast up, squeeze at top)
:30 Jump Rope
1:00-1:30 Rest
Finisher: 40 Iron Cross – slow and controlled – break as needed
THURSDAY
WEIGHTLIFTING
[PCN + HGCN + JK (2 sec hold in split)]
5×1 at moderate weight – heavier than last week – on a 2:30 INT
CONDITIONING (practice)
EMOM for 15 min:
min 1) 9 UB Thrusters
min 2) 5-10 Pull Ups / CTB PU
min 3) Rest
*goal: can go up in weight but not back on thrusters; at least 15 seconds rest each round
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 New Years 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 (character development)
A+B+C Partner Workout, AMRAP 45:
A) 1000m Row
B) 20 BBJO (24/20”)
C) 4 D Ball GTOS + 1:00 Bear Hug Hold
Partners switch to next station at same time.
*goal: row at pace that allows you to step off and get right to BBJO; BBJO steady and at a pace that allows you to get right on D Balls; aim to have biggest chunk of rest after D Ball Hold
SATURDAY
Vanguard Gym / CrossFit Manassas has NO CLASSES in observance of New Years Day.
Have fun and be safe! Happy New Year! We’ll see you back on Monday for all our regular class times.
