MONDAY
Vanguard Gym / CrossFit Manassas has NO CLASSES in observance of Christmas.
TUESDAY
EMOM 20:
1) 5 BN @55, 55, 60, 60%
2) 20-40 DU
3) 2-4 Strict Pull Ups, control on the way down
4) 15 AbMat Sit Ups
5) Rest
-directly into-
EMOM 20:
1) 5-15 Push Ups, full ROM
2) 20-40 DU
3) 8-10 DB Curl e/s, control on way down
4) 15 AbMat Sit Ups
5) Rest
*goal: work no more than :45 of each minute; can alternate second EMOM to start opposite on push ups and curls if needed (i.e., everyone needs the 50s at the same time); can go up in reps but not back
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Half Kneeling 45 degree Cable Row e/s
WEDNESDAY
Every 1:30 x 5 Rds of each:
1) 5 BKSQ -or- FRSQ @55, 55, 55, 60, 60%
2) 5 KB/DB Windmill e/s – control on the way down
3) 6 B Stance KB/DB RDL e/s – control on the way down
4) 10/8 Cal Row
*goal: take your time on the RDLs and windmills
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
THURSDAY
10 Rds, 1 every 2:30
“odds”) 5 PR @55, 55, 55, 60, 60% + 15/12 Cal Row
“evens”) 8 Iron Cross + 15/12 Cal Row
*goal: consistent, not negative, splits on rower; control on Iron Crosses
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
FRIDAY
WEIGHTLIFTING
2 Position CNJK (floor, knee) 3 sets @60%, 2 sets @65% on a 2:30 INT
*use conservative, goal 1RM (2.5-10 lbs heavier than previous max)
CONDITIONING (training)
6 RFT:
15 RKBS (70/55 lbs)
12 WB (20/14 lbs)
9 TTB
1:00 Rest after each round
*goal: break up movements less as workout goes on; pick weights that you can do UB by last 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
SUPPLEMENTAL TRAINING
3 Position SN (floor, knee) 3 sets @60%, 2 sets @65% on a 2:30 INT
*use conservative, goal 1RM (2.5-10 lbs heavier than previous max)
SATURDAY
5 Rds, 1 every 5:00
5 DL @55, 55, 55, 60, 60%
6-10 Tire Push Ups
1-2 Tire Flips
5 DB Box Step Ups e/s
*goal: at least one minute rest each round; good posture on step ups
SUPPLEMENTAL TRAINING
3 sets, heavier than last week
10 Good Mornings
10 GHD Sit Up + R Twist e/s
15 GHD Hip Extensions