Category: Workouts

MONDAY WEIGHTLIFTING SN 2 @75, 1 @80, 1 @80+, 1 @80+, 1@80+%  on a 2:00 INT CONDITIONING (training) A+B Partner Workout, AMRAP 15: A) 45/36 Cal Row B) 15 WB (20/15 lbs) + 10 TTB *goal: finish row at a pace where you can get off and go right to WB; break up movements less […]

MONDAY WEIGHTLIFTING SN 2 @75%, 2 @75% on a 2:30 INT 1 @80%, 1 @80%, 1 @80% on a 2:00 INT CONDITIONING (practice) – every 1:30 for 5 Rds “odds”) 6 HGPCN “evens”) 8-15 Lateral OTB Burpees *goal: smooth cycling on barbell; compare weights to 10/14/21; can go up in weight but not back; compare […]

We are back on week 1 of Wendler. That means: for BN and PR, add 2.5-5 lbs to your training max for BKSQ/FRSQ and DL, add 5-10 lbs to your training max For example: Your DL 1RM is 300 lbs, so the last 5 weeks you’ve been using 90% as your training max, which =270. […]

MONDAY WEIGHTLIFTING 2 Position SN 5×1 (mid-hang, floor) 5×1 @70% on a 2:00 INT CONDITIONING (training) A/B Partner Workout, AMRAP 9: 15 AbMat Sit Ups 12 WB (20/14 lbs) 9 BJ (24/20”) *goal: sprint effort; do everything UB and hang on SUPPLEMENTAL WEIGHTLIFTING *do whichever squat you are not doing on Fridays; use 90% of […]

MONDAY WEIGHTLIFTING 2 Position SN (mid-hang, floor) 5×1 @77, 77, 81, 81, 81% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds “odds”) 8-12 BBJO (24/20”) “evens”) 6 PCN *goal: smooth, beautiful cycling; efficient amount of steps on BBJO; can go up in weight and/or height, but not back; compare reps of […]

MONDAY WEIGHTLIFTING 2 Position SN (mid-hang, floor) 5×1 @75, 75, 80, 80, 80% on a 2:30 INT CONDITIONING (training) 5 RFT: 10 TTB 15 RKBS (70/55 lbs) 20 AbMat Sit Ups *goal: break movements up less as workout goes on SUPPLEMENTAL WEIGHTLIFTING *do whichever squat you are not doing on Fridays; use 90% of max […]

MONDAY WEIGHTLIFTING 3 Position SN (mid-hang, knee, floor) 5×1 @70, 70, 75, 75, 75% on a 2:30 INT CONDITIONING (training) CompTrain’s “Push to Start” 2-4-6-8-10 Wall Walk (scale with 1-2-3-4-5) DL @55% of the training max you are currently working off of DU (x10) (or SU also x10) 20 min cutoff *goal: controlled wall walks […]

Our new strength cycle starts today! We are using Catalyst Athletic’s Strength & Power Development Phase for Snatch and Clean & Jerk. For your percentages you should be using a conservative goal 1RM. For example, if three weeks ago you hit a new 1RM on Clean & Jerk at 108 lbs, a conservative goal would […]

Friday, December 31st – NO EVENING CLASSES in observance of New Years Eve. Morning classes are as regularly scheduled (7:00, 9:00, and 11:00), but there are NO EVENING CLASSES (4:30 and 5:30). Saturday, January 1st – NO CLASSES in observance of New Years Day. Have fun and be safe! Happy New Year! We’ll see you […]

Friday, December 24th – NO EVENING CLASSES in observance of Christmas Eve. Morning classes are as regularly scheduled (7:00, 9:00, and 11:00), but there are NO EVENING CLASSES (4:30 and 5:30). Saturday, December 25th – NO CLASSES in observance of Christmas Day. Have fun and be safe! Merry Christmas! We’ll see you back on Monday […]

Our new strength cycle starts Monday, January 3rd! In the meantime, I want to introduce you all to some different kinds of training. What we are doing this week is influenced by Marcus Filly‘s approach of Functional Bodybuilding. My best advice is to start lighter than you think you should. The goal for Tuesday, Wednesday, […]

MONDAY WEIGHTLIFTING [PSN + OHSQ + SN (2 second pause in bottom of SN)] 5×1 at light to moderate weight – can build – on a 2:00 INT CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 6 PSN (75/55 lbs) 15 WB (20/14 lbs) 20 AbMat Sit Ups *goal: every movement UB; smooth technical […]

MONDAY WEIGHTLIFTING BN warm up to 70-75% -then- 10 minutes to set a new 1RM / heavy single for the day CONDITIONING (training) A/B Partner workout, alternating movements, 10 RFT: 7 Thrusters (95/65 lbs) 10 Box Jump (24/20”) 7 Pull Up *goal: thrusters UB; break up PU less as the workout goes on ACCESSORY 3×15-20 […]

MONDAY WEIGHTLIFTING SN 2@80%, 1@85, 87.5, 90, 92.5, 95% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 5 HSPU min 2, 5, etc) 10 Alt Pistols min 3, 6, etc) 15 PU / MR PU in :45 *goal: first iteration of practice for benchmark workout “Mary”; at least :15 rest […]

MONDAY WEIGHTLIFTING [SN High Pull + SN] 1@75% SN 2@80%, 1@85, 87.5, 90, 92.5% on a 2:30 INT CONDITIONING (training) On the 2:00 x 8 Rds: 8 TTB 10 BJO (24/20”) *goal: at least 30 seconds rest each round; consistent or negative splits each round; break up TTB less as the workout goes on; work […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN] 3×1@70% on a 2:00 INT SN 3×2 @70% on a 2:00 INT CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 15: 5 HSPU / 1-2 Wall Walks 10 CTB PU / PU 15 WB *goal: break movements up lessees the workout goes on; UB WB ACCESSORY […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN + 1 OHSQ] 2×1@75, 80% on a 2:30 INT SN 3×1 @85, 87.5, 90% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 12 Alt DBSN min 2, 5, etc) 30-60 DU or DU practice min 3, 6, etc) Rest *goal: can […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN + 1 OHSQ] 2×1@75, 80% on a 2:30 INT SN 3×1 @85% on a 2:30 INT CONDITIONING (training) 5 Rds, 1 every 3:00 Row 1:00 for Calories 10 V-Ups *goal: consistent amount or more Calories every round; control on the way down on V-Ups; at least […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN + 1 OHSQ] 5×1@70, 75, 80, 80, 80% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 6-12 HSPU min 2, 5, etc) 10-15 WB, heavier than normal min 3, 6, etc) Rest *goal: on HSPU try more reps than usual even […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 HGSN (at knee) + 1 SN] 5×1@65% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 5 Clusters (TnG) “evens”) :10 e/s SL Wall Sit + :30 Wall Sit *goal: can go up in weight on clusters, but not back; familiarize yourself with […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 HGSN (at knee) + 1 SN] 5×1@70, 70, 75, 75, 75% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 15-50 DU min 2, 5, etc) 8-12 Alt Pistol min 3, 6, etc) 4-8 TTB *goal: reps do not have to be UB; […]

all percentages (SN, BN, DL, CNJK, BKSQ, FRSQ, PR) are off of your conservative, goal 1RM for that lift – should be same number as last week MONDAY WEIGHTLIFTING (2 SN + 1 OHSQ) 5×1@65, 65, 70, 70, 70% on a 2:30 INT CONDITIONING (competition/test) CompTrain Workout “Bangers & Mash” 7 Rds: 3 PP (115/85 […]

ALL PERCENTAGES (SN, BN, DL, CNJK, BKSQ, FRSQ, PR) ARE OFF OF YOUR CONSERVATIVE, GOAL 1RM   MONDAY WEIGHTLIFTING (2 SN + 1 OHSQ) 5×1@60, 60, 65, 65, 65% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 6-12 CTB / PU min 2, 5, etc) 6-12 Alt DBSN min 3, […]

MONDAY WEIGHTLIFTING SN 5×1 @60, 60, 65, 65, 70% on a 2:00 INT CONDITIONING (training) A+B Partner Workout, AMRAP 8: A) 8 BBJO (24/20”) B) 10 (5/5) SA DB HGPCNJK (50/35 lbs) *goal: sprint effort: set a high but not max pace and hang on as long as possible ACCESSORY 3×10 RFESS Seated Leg Curl […]

MONDAY Vanguard Gym/CrossFit Manassas is CLOSED in observance of Labor Day.     TUESDAY WEIGHTLIFTING BN 5@75, 3@85, AMrAP @95% on a 2:30 INT -or- 5×1 up to a new 1RM CONDITIONING (training) A+B Partner Workout, AMRAP 20: A) Row 500m B) 3 Wall Walks *goal: row at a pace that allows you to finish […]

MONDAY WEIGHTLIFTING SN 5×1 @75, 75, 80, 80, 80% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 pistol squat practice (no more than sets of 12 pistols) “evens”) Row 1:00 @ conservative goal 500m pace *goal: look up 500m TT from 8/10/21 and take a *little* bit of time […]