Don’t forget: starting this week, afternoon classes are at 4:30pm and 5:45pm. Each class is still one hour.
MONDAY
Vanguard Gym / CrossFit Manassas has NO CLASSES in observance of New Years Day.
Don’t forget: starting this week, afternoon classes are at 4:30pm and 5:45pm. Each class is still one hour.
TUESDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP @85% on a 2:30 INT
*use training max—90% of what your max is right now; if you have a recent max, use 90% of that; if it has been a while since you maxed out, maybe use 80%; if you have never set a max, use projected max math on the whiteboard to figure out a max and use 90% of that
CHALLENGE TIME!
Our monthly challenge for January is handstands! We will all be working towards being more comfortable on our hands, whether that’s getting to our first tripod, handstand hold, or walking further than we have before.
Take 10 minutes to determine where you are in your handstand hold and handstand walk progression. Can you kick up on the wall? Hold a freestanding handstand? How many steps can you take on your hands? We will be working on this all month, so be specific and track your progress.
CONDITIONING (training)
5 Rds, each for time:
6 DL @35% of actual max
10 Bar Facing Burpees
10 Russian Twist e/s (35/25 lbs)
:30 Rest
*goal: consistent to negative splits on rounds; pay attention to the pace of your cycling and what feels sustainable for your back and breathing; sometimes even with solid technique, the speed at which we move takes a different toll on our bodies; rhythm on steps for burpees
SUPPLEMENTAL TRAINING
3 sets:
10 Seated DB Arnold PR
Don’t forget: starting this week, afternoon classes are at 4:30pm and 5:45pm. Each class is still one hour.
WEDNESDAY
WEIGHTLIFTING
BKSQ 5@65, 5@75, AMrAP @85% on a 3:00 INT
*use training max—90% of what your max is right now; if you have a recent max, use 90% of that; if it has been a while since you maxed out, maybe use 80%; if you have never set a max, use projected max math on the whiteboard to figure out a max and use 90% of that
CONDITIONING (training)
AMRAP 15:
8 PU
10 Box Jump Over (24/20”)
12 Alt DBSN (50/35 lbs)
Every 3:00 (including 00:00), complete 8 alternating pistol squats; pick up where you left off after
*goal: break up movements less as workout goes on; choose weight that you could do UB by the end
SUPPLEMENTAL TRAINING
3 sets:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
Don’t forget: starting this week, afternoon classes are at 4:30pm and 5:45pm. Each class is still one hour.
THURSDAY
WEIGHTLIFTING
SN 5×3 @60% on a 2:00 INT
*use conservative, goal 1RM
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 6 HGPCN
“evens”) 1:00 athlete’s choice skillwork
*goal: can go up in weight but not back; focus is breathing then smooth cycling then weight
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
CNJK 5×2 @60% on a 2:30 INT
Don’t forget: starting this week, afternoon classes are at 4:30pm and 5:45pm. Each class is still one hour.
FRIDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 3:00 INT
*use training max—90% of what your max is right now; if you have a recent max, use 90% of that; if it has been a while since you maxed out, maybe use 80%; if you have never set a max, use projected max math on the whiteboard to figure out a max and use 90% of that
CHALLENGE TIME!
If you were not here on Tuesday, take 10 minutes to determine where you are in your handstand hold and handstand walk progression. Can you kick up on the wall? Hold a freestanding handstand? How many steps can you take on your hands? We will be working on this all month, so be specific and track your progress.
.
If you were here on Tuesday, this is 10 minutes of skill work time.
CONDITIONING (competition/test)
A/B Partner Workout, alternating full rounds, 12 RFT:
7 Thruster (95/65 lbs)
35 DU
*goal: sprint effort; pick a weight that allows you to do thrusters UB
SUPPLEMENTAL TRAINING
3 sets:
10 Cable Flye @3011
10 Incline YTW
SATURDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
*use training max—90% of what your max is right now; if you have a recent max, use 90% of that; if it has been a while since you maxed out, maybe use 80%; if you have never set a max, use projected max math on the whiteboard to figure out a max and use 90% of that
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 50/40 Cal Row
B) 2 Rds of 10 WB (20/14 lbs) + 10 RKBS (70/55 lbs) + 5 HSPU
*goal: break up movements less as workout goes on; be able to increase pace on rower
SUPPLEMENTAL TRAINING
3 sets:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
