We look forward to seeing everyone this Saturday for our 16th Annual Vanguard Games! Workouts are at 9, 10, and 11AM, and they are all different! Workout 2 at 10AM and Workout 3 at 11AM are free and open to the community. Just be sure to arrive 15 minutes before the workout to get your waiver signed.
Stick around for the BJJ promotions at 12PM, and dish to pass to follow. Sign up for what you’d like to bring at the front desk this week.
MONDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same training max as last week
-or-
5-7×1 up to a heavy for the day
CONDITIONING (practice) – EMOM 15:
min 1) 6-10 DB Burpee Box Step Over
min 2) 3 sets of TTB
min 3) Rest
*goal: compare TTB to 5/9/23; can go up in weight and reps but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise
TUESDAY
WEIGHTLIFTING
PR 5@75%, 3@85%, AMrAP@95% on a 2:30 INT
*use same training max as last week
-or-
5-7×1 up to a heavy for the day
CONDITIONING (training)
5 RFT:
400m Run
16 Plate GTO (45/25 lbs)
10 Russian Twists e/s (45/25 lbs)
*goal: consistent/negative splits on run; each round a littler faster than the previous one
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Rope Tricep Pressdown
15 Lat Pressdown
15 DB Iron Cross
WEDNESDAY
WEIGHTLIFTING
DL 5@75%, 3@85%, AMrAP@95% on a 3:30 INT
*use same training max as last week
-or-
5-7×1 up to a heavy for the day
CONDITIONING (training)
6-8x250m Row @ goal 500m sprint pace minus 3-5 seconds
1:2 work to rest ratio, 20 min cap
*goal: sprint effort each interval
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
THURSDAY
WEIGHTLIFTING
CNJK 5-7×1 up to a heavy for the day – 20 minutes
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 50m DB / KB Farmer Carry
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 5×2@75, 80, 85, 90, 95%
FRIDAY
WEIGHTLIFTING
BN 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same training max as last week
-or-
5-7×1 up to a heavy for the day
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, AMRAP 15:
10 HSPU
5 PCN (155/105 lbs)
10 Pull Ups
*goal: weight on PCN should be right at threshold of where you cycle/do heavy singles; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row
SATURDAY – 16th Annual Vanguard Games!
WORKOUT 1 – 9AM (open to current members)
Max Snatch!!!
5-7×1 up to a heavy for the day
WORKOUT 2 – 10AM (open to community)
TBA! Look for this workout to be announced on Instagram and Facebook on Tuesday, June 6th @8PM!
WORKOUT 3 – 11AM (open to community)
TBA! Look for this workout to be announced on Instagram and Facebook on Thursday, June 8th @8PM!
