Don’t forget: This Saturday, December 10th is The Vanguard Gym Christmas Party!
Bring your dish or drink to pass, and we will start eating after the CrossFit workout at 10:00 AM (around 11:30). Sign up here for what you’d like to bring and to see what other people are bringing.
Thieves Christmas will start at 2:00 (gifts should be between $20-$30). Also, we know everyone is busy with parties and family get-togethers, so we will be done by 4:00 PM.
MONDAY
WEIGHTLIFTING
SN 7×1 up to a heavy for the day on a 2:00 INT
CONDITIONING (training)
5 Rounds, 1 every 4:00:
Row 30/24 Cal
5 OHSQ
*goal: consistent or faster pace each round; increase weight on OHSQ each round
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 5-7×1 up to a heavy for the day
*do whichever squat you are not doing on Fridays
**finish this in fewer than 30 min
TUESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 2:30 INT
*use same number as last week
-or-
5-7×1 up to a heavy for the day
CONDITIONING (competition/test)
4 cycles of 3:00 AMRAP / 1:00 Rest
8 Pull Ups
12 V Ups
8 STO (115/85 lbs)
12 RKBS (70/55 lbs)
*goal: more rounds and reps each cycle; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Standing DB Hammer Curl e/s
15 Half Kneeling 45 degree Cable Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP @95% on a 3:30 INT
*use same number as last week
-or-
5-7×1 up to a heavy for the day
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 5 DL + 13 Push Ups
“evens”) 9 Box Jumps
*goal: use same weight on DL and height on Box Jump as 11/18/22; try to go right from DL into PU; second iteration of training for Hero workout “McGhee”
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
10 GHD Sit Up + R Twist e/s
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 7×1 up to a heavy for the day on a 2:30 INT
CONDITIONING (training)
4 RFT:
5 Power Clean (135/95 lbs)
15 Russian Twist e/s (35/25 lbs)
45 DU
*goal: sprint effort; break up movements less as 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
SUPPLEMENTAL TRAINING
SN BAL 5×3
*ideally this is done before class
**heavier than last week
FRIDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP @95% on a 2:00 INT
*use same number as last week
-or-
5-7×1 up to a heavy for the day
BKSQ -or- FRSQ 5@75, 3@85, AMrAP @95% on a 2:30 INT
-or-
5-7×1 up to a heavy for the day
CONDITIONING (practice) – EMOM 15:
min 1) 2 sets of HSPU
min 2) 8-12 Pistol Squats
min 3) Rest
*goal: can go up in reps and weight, but not back; compare reps of pistols to 11/28/22
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
3 sets, heavier than last week:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
Don’t forget: Class is at 10:00 AM today!
SATURDAY – This is a community workout, open to everyone! Class is at 10:00 AM today.
CONDITIONING
A/B Partner Workout, alternating movements, AMRAP 20:
5 TTB
10 Burpee
15 Wall Ball (20/14 lbs)
Every 4:00 (including 00:00), 15 Cal on the rower must be completed.
