MONDAY WEIGHTLIFTING SN [email protected], [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 2:30 INT -warming up immediately into- SN Pull 2×2 @110% on a 2:00 INT CONDITIONING (practice) – EMOM 20: min 1) Row 10/8 Cal min 2) 15 RKBS min 3) 20-40 DU min 4) Rest *goal: can go up in reps but not back; can […]
MONDAY WEIGHTLIFTING SN [email protected], [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 2:30 INT -warming up immediately into- SN Pull 3×3 @105% on a 2:30 INT CONDITIONING (training) Run 2x1200m, rest 2:00 between *goal: first 1200 at goal 5k pace – 10 seconds; second 1200 faster than that; compare to 6/1/22 SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 6×3 […]
MONDAY WEIGHTLIFTING SN [email protected], [email protected], [email protected], [email protected], [email protected]% on a 2:30 INT -warming up immediately into- SN Pull 3×3 @100% on a 2:30 INT CONDITIONING (training) Tabata DU 8x :20 work / :10 rest -rest :30- Tabata WB (20/14 lbs) 8x :20 work / :10 rest -rest :30- Tabata KBS (55/35 lbs) 8x :20 work […]
MONDAY WEIGHTLIFTING SN 5×2 @65% on a 2:00 INT -warming up immediately into- SN Pull 3×3 @90% on a 2:00 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 10-15 American KBS *goal: can go up in weight but not back; back straight at top of each KBS […]
MONDAY WEIGHTLIFTING SN [email protected], [email protected], [email protected], [email protected], [email protected]% on a 2:30 INT -warming up immediately into- SN Pull 3×3 @100% on a 2:30 INT CONDITIONING (training) 5 Rds, 1 every 3:00 40 DU 20 WB (20/14 lbs) 10 DL (185/125 lbs) (no more than 40% of max) *goal: at least 1:00 rest each round; choose […]
MONDAY WEIGHTLIFTING SN 5×3 @65, 65, 65, 70, 70% on a 2:00 INT -warming up immediately into- SN Pull 3×3 @95% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1) 20-50 DU / DU practice min 2) 2 sets of HSPU min 3) Rest *goal: compare DU to 5/26/22; compare HSPU to 4/30/22 […]
MONDAY Vanguard Gym/CrossFit Manassas is CLOSED in observance of Independence Day. Relax and enjoy the day! We’ll see you back for regular hours on Tuesday. TUESDAY WEIGHTLIFTING BN [email protected], [email protected], AMrAP @85% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 6 PSN […]
MONDAY WEIGHTLIFTING SN 6×2 @55, 60, 65, 70, 70, 70% CONDITIONING (competition/test) WZA 2019 Indy Online Challenge – Workout 1 AMRAP 9: 3 HGPSN (75/55 lbs) 3 OHSQ (75/55 lbs) 30 DU 6 HGPSN (75/55 lbs) 6 OHSQ (75/55 lbs) 30 DU 9 HGPSN (75/55 lbs) 9 OHSQ (75/55 lbs) 30 DU …etc, until 9:00 […]
MONDAY SN 5-7 x1 on a 2:00-2:30 INT (15-20 min) *goal: up to a heavy for the day or new 1RM CONDITIONING (training) A+B Partner Workout, AMRAP 15: A) Row 40/32 Cal B) 15 WB (20/14 lbs) + 15 Russian Twists e/s (20/14 lbs) *goal: UB WB; SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5-7×1 up to […]
MONDAY SN [email protected], [email protected], [email protected], [email protected], [email protected]+% on a 2:30 INT CONDITIONING (practice) – every 2:00 for 5 Rds: “odds”) 1:00 – 1:30 athlete’s choice skill work “evens”) 2x (1 BtN JK + 1 OHSQ) *goal: aim for heavier than last week on barbell complex SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×1 @80, 85, 90, 95, […]