MONDAY WEIGHTLIFTING PR 6 sets on a 2:30 INT 90×1, 90×1, 95×1, 55×10, 60×10, 65×8 *use conservative, goal 1RM (same number as last week) **goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets CONDITIONING (competition/test) A/B Partner Workout, alternating movements, AMRAP 16: 4 […]
MONDAY WEIGHTLIFTING SN 5 sets on a 2:30 INT 75×2, 80×1, 85×1, 90×1, 90+x1 *off of conservative, goal 1RM CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 200m Run (100m down and back) 20 AbMat Sit Ups 16 Alt DBSN (50/35 lbs) *goal: sprint effort on Sit Ups and DBSN; see if you can […]
DELOAD WEEK! Be patient with the lighter weights, fewer sets, and somewhat less intensity in the conditioning. These help us come back strong and ready for the following weeks. MONDAY WEIGHTLIFTING SN 5×2 @70, 70, 70, 75, 75% on a 2:30 INT *off of conservative, goal 1RM CONDITIONING (practice) – Every 1:30 x 10 […]
MONDAY WEIGHTLIFTING DL 6 sets on a 3:00 INT 93×1, 93×1, 93×1, 50×10, 55×10, 60×10 *use conservative, goal 1RM (same number as last week) **goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets CONDITIONING (training) Row 5×2:00 on / 2:00 rest *goal: consistent […]
MONDAY WEIGHTLIFTING 5 sets on a 2:30 INT HGCN + CNJK 2 sets @80, 85% CNJK 3 sets @90% *off of conservative, goal 1RM CONDITIONING (practice) – EMOM for 15 min: min 1) 10-15 UB WB min 2) 15-20 Hollow Body Crunches min 3) 5-10 Pull Ups *goal: can go up in weight but not […]
MONDAY WEIGHTLIFTING BN 6 sets on a 3:00 INT 83×1, 88×1, 93×1, 50×10, 55×8, 60×6 *use conservative, goal 1RM (same number as last week) **goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets BKSQ -or- FRSQ 6 sets on a 3:00 INT 83×1, […]
MONDAY CONDITIONING (aerobic capacity) AMRAP 36: 800m Run 1000m/800m Row 48 Single Unders 16 Alternating V-Ups 8 Inch Worms *goal: compare to 8/22/24; move at a pace and choose weights that allow you to stay consistent for the entire workout – try to finish a round in roughly the same amount of time every time; […]
MONDAY Vanguard Gym/CrossFit Manassas has no classes in observance of Labor Day. TUESDAY WEIGHTLIFTING SN Pull + HGSN + SN + OHSQ 3 sets @75% on a 2:30 INT HGSN + SN + OHSQ 2 sets @80% on a 2:30 INT *off of conservative, goal 1RM CONDITIONING (training) 5 Rounds, 1 every 3:00 […]
MONDAY PR 6 sets on a 2:30 INT 85×1, 90×1, 90×1, 72×5, 77×5, 81×3 *use conservative, goal 1RM (same number as last week) CONDITIONING (training) A+B Partner Workout, AMRAP 20: A) 400m Run B) 16 SA DB PP (50/35 lbs) + 10 Russian Twist e/s (50/35 lbs) *goal: consistent or faster pace on run; pick […]
MONDAY WEIGHTLIFTING DL 6 sets on a 3:30 INT 3×1 @80, 85, 90%, 3×3 @72, 77, 81% *use conservative, goal 1RM based on your most recent 1RM/heavy single as your 100% – same number as last week CONDITIONING (training) A+B Partner Workout, 5 Rds: A) 2:00 Row for meters B) 30 alt Russian Twist (15 […]