MONDAY
Vanguard Gym/CrossFit Manassas is CLOSED in observance of Independence Day. Relax and enjoy the day! We’ll see you back for regular hours on Tuesday.
TUESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 6 PSN
*goal: can go up in weight but not back; breathing and consistent points of contact are the priority before the weight; compare weights to 4/5/22 and 2/28/22
SUPPLEMENTAL TRAINING
3 sets:
15 Incline BN DB Curl
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
CONDITIONING (training)
Remix of CompTrain’s “Smoke Alarm”
4 cycles of 3:00 AMRAP, 1:00 Rest
15/12 Cal Row
7 Thrusters (75/55 lbs)
7 Pull Ups
7 Burpees
For each cycle, continue the AMRAP
*goal: each round taking 2:00 or less; adjust movements/reps to achieve goal
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @60, 60, 60, 65, 65% on a 2:00 INT
-warming up immediately into-
CN Pull 3×3 @90% on a 2:00 INT
CONDITIONING (training)
Row 6-8x500m, 1:00 Rest
*goal: consistent or negative splits; compare times to 5/6/22 and go faster
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
SUPPLEMENTAL TRAINING
SN BAL 5×3
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1) 10 (5/5) KBSN
min 2) 5 Cossack / Pistol Squat e/s
min 3) 10 Weighted Sit Ups
*goal: can go up in weight but not back; focus range of motion (ROM) for squats
SUPPLEMENTAL TRAINING
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY
The Annual Vanguard Games!
Feel free to bring friends and family to spectate or participate! Children under age 12 must be accompanied by an adult who is not participating in the current workout.
Athletes are welcome to participate in all of the workouts, or just one or two.
Adults of any experience level are welcome to do workouts VG 22.1 and VG 22.2. Drop ins must have at least one year’s experience lifting to participate in VG 22.3. If you are a drop in planning to participate, or are bringing a friend to participate, please arrive at least 15-20 minutes before the workout to sign the waiver.
9:00 AM – VG 22.1 – TBA
10:00 AM- VG 22.2 – TBA
11:00 AM – CF Quarterfinals 22.4 / VG 22.3
“The Other Total”
CN – heaviest recorded attempt for the day
Once the first clean attempt has been declared and attempted, the lifts MUST be completed in order (clean, bench press, overhead squat).
BN – heaviest recorded attempt for the day
Once an athlete completes a bench press repetition (including any warm-up sets), they may not make another attempt at the clean.
OHSQ – heaviest recorded attempt for the day
Once an athlete has completed an overhead squat repetition (including any warm-up sets), they may not make another attempt at the bench press.
Score – total of the heaviest recorded attempts for the day, 1 from each lift.
Time Cap: 45 minutes (starting from first clean attempt)
12:00 PM – POTLUCK! Zenesis will have their delicious tacos (steak, carnitas, chicken, and shrimp) for sale here at the gym! Please bring a dessert / drink / side to pass.
