Vanguard Gym / CrossFit Manassas has NO CLASSES on Thursday, July 4th, in observance of Independence Day. Have fun, be safe, and we’ll see you for regular class times on Friday.
DON’T FORGET: 17th Annual Vanguard Games are Saturday, July 6th. We’ll have two different workouts: one at 9:00am and one at 10:00am. Bring a friend for a free workout! Just be sure to have them there early enough to get their waiver signed.
MONDAY
WEIGHTLIFTING
CNJK 5×1@85, 85, 85, 90, 90% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 6-10 UB Thrusters
min 2) 35 DU
min 3) REST
*goal: can go up in weight but not back; breathe on purpose and when you mean to; try to break up DU on purpose if you need to, don’t go until you mess up
SUPPLEMENTAL TRAINING
SN 5×1@85, 85, 85, 90, 90% on a 2:30 INT
*use conservative, goal 1RM (same as last week) – since we are missing this lift this week
TUESDAY
WEIGHTLIFTING
DL 3@70%, 3@80%, AMrAP@90% on a 3:30 INT
*use same training max as last week
CONDITIONING (training)
Run 4-6x400m, 1:1 work:rest
*goal: consistent or negative splits; compare splits to 5/6/24
SUPPLEMENTAL TRAINING
3 sets:
15 Standing Leg Abduction e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
WEDNESDAY
WEIGHTLIFTING
BN 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same training max as last week
BKSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same training max as last week
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Lat Pulldown (choose grip)
15 DB Lat Raise
3 sets, heavier than last week:
15 B Stance DB RDL e/s @2110
15 Glute Bridge -or- Hip Thrust
THURSDAY
Vanguard Gym / CrossFit Manassas has NO CLASSES in observance of Independence Day. Have fun, be safe, and we’ll see you for regular class times on Friday.
DON’T FORGET: 17th Annual Vanguard Games are Saturday, July 6th. We’ll have two different workouts: one at 9:00am and one at 10:00am. Bring a friend for a free workout! Just be sure to have them there early enough to get their waiver signed.
FRIDAY
WEIGHTLIFTING
PR 3@70%, 3@80%, AMrAP@90% on a 2:30 INT
*use same training max as last week
CONDITIONING (aerobic capacity)
A+B+C Team Workout, 3 Rds for quality:
A) 4:00 Row
B) 4:00 Run / BW step ups
C) 4:00 Tire Flips
*goal: move at a pace that allows you to stay consistent for the entire workout; working on low intensity and consistent aerobic effort; if you are not hydrated or not feeling like it’s a good idea to be outside, don’t run — maybe just walk or choose another option
SUPPLEMENTAL TRAINING
Choose between:
15 min for a lift/accessory work, 3 sets: 15 Seated Cable Row@2111 and 15 Standing EZ Bar Curl
15 min skill work
15 min mobility
SATURDAY
DON’T FORGET: 17th Annual Vanguard Games are Saturday, July 6th! We’ll have two different workouts: one at 9:00am and one at 10:00am. Bring a friend for a free workout! Just be sure to have them there early enough to get their waiver signed.
9AM Workout (be sure to tell Coach Tony if you love it)
A/B Partner Workout, alternating movements, AMRAP 30:
5 Pull Ups
10 Burpees
15 Air Squats
200m Run
10 Push-ups
10AM Workout (be sure to tell Coach Lori if you love it)
EMOM 20:
min 1) 14 RKBS (50/35 lbs)
min 2) 20 AbMat SU
min 3) 8/8 SA KB SN (50/35 lbs)
min 4) 10 TTB
min 5) REST
-then-
Establish max height box jump in 20 min
