Workouts for Week of May 20th

"Walking your talk is a great way to motivate yourself. No one likes to live a lie. Be honest with yourself, and you will find the motivationto do what you advise others to do."
Vince Poscente

Monday
WEIGHTLIFTING
SNBAL 7x2 on a 2:00 INT
BKSQ 5x5 on a 2:30 INT

CONDITIONING – 3 Rds:
1:00 MR HSPU
1:00 MR DU / SU
1:00 Rest

ACCESSORY - 3x12
Leg Adduction
Leg Abduction
Leg Extension
Leg Curls


Tuesday
WEIGHTLIFTING
CNJK 7x1 on a 2:00 INT
BN 5x5 to a 5RM on a 2:00 INT

CONDITIONING - 4 Rds:
2:00 Burpees / :30 Rest

ACCESSORY - 3 Rds:
MR Ring Rows
12 DB Flye
12 DB Triceps Press


Wednesday
WEIGHTLIFTING
DL 5x5 on a 2:30 INT
W Pull Ups 5x5 on a 2:00 INT

CONDITIONING - NFT, 20 min cutoff
3 Rds:
200m Dumbell/KB Farmers Carry
10 Turkish Get Ups

Thursday
GWOD
Run 4x800m, 2:00 Rest


Friday
WEIGHTLIFTING
Press 5x5 on a 2:00 INT

CONDITIONING
5k Row

Saturday
*****Let’s make sure that we cover all the basics so we can show up and work hard today! Be sure to be hydrated, have sunscreen, and lots of water and snacks with you.*****

Memorial Day “Murph” — Options:

1. Partner Murph
Run 800m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 800m
Work in teams of 2. Both partners run the 800m, then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800m.

2. Half Murph
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m
Partion reps of pull ups, push ups, and air squats as necessary.

3. 2016 CrossFit Games Murph
Run 1 mile
-then-
5 RFT:
20 Pull Ups
40 Push Ups
60 Air Squats
-then-
Run 1 mile

If you have ideas for how you would like to partition the reps that you don’t see, just be sure to talk to Coach Blaze before Saturday.

In Vanguard Gym’s crest the bear represents our physical strength, mental cunning, and ability for ferocity and tenacity developed through training harder and smarter than those who would compete with us. The bear approaches his goals with strength, smarts, and stamina that should motive all of us.

Workouts for Week of May 13

"Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way." Les Brown

Monday
WEIGHTLIFTING
HHGSN 6x3 @60, 65, 70, 75, 80, 85% on a 2:00 INT
BKSQ 5x5 on a 2:30 INT

CONDITIONING - 5 RFT:
10 Burpees
10 Wall Balls
10 TTB

ACCESSORY - 3x10:
Adduction Leg
Abduction Leg
Leg Curl


Tuesday
WEIGHTLIFTING
HHGCN+JK 6x3 @55, 60, 65, 70, 75, 80% on a 2:00 INT
BN 5x5 on a 2:30 INT

CONDITIONING - 3 RFT:
50 DU
MR Pull Ups (Scale so you can do at least 10)
1:00 Rest
12 min cutoff

ACCESSORY - 3x10
Rev Flyes
Curls


Wednesday
WEIGHTLIFTING
DL 5x5 to a on a 3:00 INT

MIDLINE and WORK CAPACITY - NFT:
Mix and match, taking turns sleds.
Sled pull forward (heel toe) 400m HTLW
30 Turkish or Sandbag GetUps
Accumulate 3:00 in plank position


Thursday
CONDITIONING - ½ “Cindy” 10 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

-Rest 5:00-

Run 1.5 miles for time – 15 min cutoff


Friday
WEIGHTLIFTING
PR 5x5 on a 2:30 INT

CONDITIONING
6X500m Row 1:1 – look for negative splits – 1 burpee penalty for every second on a positive split from previous.
On rests 1, 3, and 5: MR Unbroken Ring Push Ups.


Saturday
WEIGHTLIFTING
Max SN – 15 min
Max CNJK – 15 min
If you have less than 3 months experience with the Olympic lifts, work any variations of both lifts on a 90 sec interval.
1 ¼ FRSQ 4X2 Heavier than last week’s last 4 sets

CONDITIONING - For time:
21 KBS (70/55 lbs)
1:00 Hollow Hold
17 KBS (70/55 lbs)
1:00 Hollow Hold
13 KBS (70/55 lbs)
1:00 Hollow Hold
9 KBS (70/55 lbs)

ACCESSORY
3x10 Partner GH Raise

In Vanguard Gym’s crest the bear represents our physical strength, mental cunning, and ability for ferocity and tenacity developed through training harder and smarter than those who would compete with us. The bear approaches his goals with strength, smarts, and stamina that should motive all of us.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of May 6

May is all about motivation.

In Vanguard Gym’s crest the bear represents our physical strength, mental cunning, and ability for ferocity and tenacity developed through training harder and smarter than those who would compete with us. The bear approaches his goals with strength, smarts, and stamina that should motive all of us.

Monday
WEIGHTLIFTING
SNBAL 7x2 on a 1:30 INT
BKSQ 3x8 on a 3:00 INT

CONDITIONING
A+B Partner Workout, 4 RFT:
10 Burpee BJO (24/20”)
20 AbMat Sit Ups

ACCESSORY - 3x12
Abduction Leg
Leg Curl
Adduction Leg
Leg Extension


Tuesday
WEIGHTLIFTING
HGCN + JK 7x(2+1) AHAP on a 2:00 INT
BN 3x8 on a 2:30 INT

CONDITIONING – 20 min cutoff
3k Row
-or-
2 mi Run

ACCESSORY - 3 Rds:
MR Ring Rows
12 DB Flye
12 DB Tris Ext


Wednesday
WEIGHTLIFTING
3 POS SN 8x1 @50-60% on a 2:00 INT
DL 3x8 on a 3:00 INT

CONDITIONING - NFT:
3x15 W GHD Sit Ups and Extensions HTLW
3x15 Unbroken Thrusters AHAP


Thursday
CONDITIONING
“Badger” - 3 RFT:
30 “Squat” Cleans @30% of 1RM
30 Pull-Ups
800m Run
40 min cutoff


Friday
WEIGHTLIFTING
W Pull Ups 7x2 on a 1:30 INT
PR 3x8 on a 2:30 INT

CONDITIONING
3 Rds, 90 seconds on / 30 seconds off:
Single Unders / DU / TU
-3:00 Rest-
3 Rds, 60 seconds on / 30 seconds off:
KBS
5 burpee penalty for every time the KB touches the ground during the work interval.

ACCESSORY
Sled Drag Backward 400m


Saturday
WEIGHTLIFTING
PCN + PP + PJ + JK 8x1 AHAP on a 2:00 INT
1 ¼ FRSQ 7x2 on a 2:30 INT

CONDITIONING
On a running clock:
0:00 MR Ring Dips
1:00 MR WB (20/14 lbs)
2:00 Rest
3:00 MR Ring Dips
4:00 MR WB
5:00 Rest
6:00 MR Ring Dips
7:00 MR WB

ACCESSORY
3x12 DB Shrug
3x12 Band Lat Pulldown
SN LO + PU 5x3 on a 2:00 INT

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of April 29

"Ask not what your teammates can do for you. Ask what you can do for your teammates." Magic Johnson

Monday
WEIGHTLIFTING
SNBAL 6x3 on a 1:30 INT
BKSQ 3x8 on a 3:00 INT

CONDITIONING
A+B Partner Workout, AMRAP 15:
A) 10 TTB
B) 10 BJ (30/24”)

ACCESSORY - 3x12
DB Front Raise
Abduction Leg
Leg Curl
Leg Extension


Tuesday
WEIGHTLIFTING
PCN + 2 HGPCN + JK 6x1 @60, 65, 70, 75, 80 ,85% on a 2:00 INT
BN 3x8 on a 2:30 INT

CONDITIONING – 15 min cutoff
15 burpees AFastAP
MR Pull Ups – scale so you can get at least 8 on all sets
1 min rest
15 burpees AFAP
MR Pull Ups
1 min Rest
15 Burpees AFAP
MR Pull Ups
1 min rest
15 Burpees AFAP

ACCESSORY - 3x12
Banded Rev Flyes
DB Curls
DB Front Raise


Wednesday
WEIGHTLIFTING
DL 3x8 on a 3:00 INT

CONDITIONING
EMOTM for 12 min:
3 Clusters

NFT:
400m Sled Pull (face the sled, walk toe to heel)
Take turns with 5 sleds and mix in GHD work:
3X15 W GHD Sit Ups and Hip Extensions

Thursday

SKILL
Pose Running Technique
Pose Run - total of 800m

CONDITIONING
21-15-9
Pull Up
PP @50% 1RM
Push Up

Sprint 5x100m OTM

Friday

WEIGHTLIFTING
PR 3x8 on a 2:30 INT

CONDITIONING
Row 6x500m 1:1 (no more than 2:00 rest)

ACCESSORY - 3 Rds:
MR Ring Push Ups
12 DB Row
KB Farmers Carry 100m


Saturday
WEIGHTLIFTING
SN LO + PU + SN 5x1 @70, 74, 78, 82, 85% on a 2:00 INT
1 1/4 FRSQ 7x2 on a 2:30 INT
JK from rack 5x2 @70, 74, 78, 82, 85% on a 2:00 INT

ACCESSORY
5x5 W Ring Dip
3x12 DB Lat Raise
3x10 Ab Wheel

Our shield is not divided. It is united by teamwork. As iron sharpens iron, one person sharpens another. There is no ego in our training, we support and trust in each other to prepare our team for battle.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of April 22

"The strength of the team is each individual member. The strength of each member is the team."

Phil Jackson

Monday
WARM UP / SKILL DEVELOPMENT
Burgener Warm Up
3 Pos SN 3x1

WEIGHTLIFTING
SN 7x1 to a 1RM on a 2:00 INT
BKSQ 3x10 to a 10RM on a 3:00 INT

CONDITIONING
8x100m Sprint - OTM
Goal is negative splits.

ACCESSORY - 3 Rds:
12 Leg Curl
12 Leg Adduction
12 Leg Abduction
12 Leg Extension


Tuesday
WEIGHTLIFTING
CNJK 7x1 to a 1RM on a 2:00 INT
BN 3x10 to a 10RM on a 3:00 INT

CONDITIONING – 15min AMRAP:
15 WB
15 CTB Pull Ups
30 DU

ACCESSORY - 3 Rds:
MR Ring Rows
12 DB Flye
12 Tri Extensions


Wednesday
WEIGHTLIFTING
DL 3x10 to a 10RM on a 3:00 INT

CONDITIONING - NFT:
400m sled pull face away from sled – heel to toe
Take turns with 5 sleds and mix in GHD work
3x15 W GHD Sit Ups and Hip Extensions


Thursday DON’T FORGET Today is Timmy’s running clinic from 6-8pm. Be sure to register on Zen Planner to reserve your spot.
WARM UP/MOBILITY
Rowing Technique (sub pose run skill work if running) - 5 min
Muscle Up Scaling - 5 min

SKILL WORK - Every 1:30 for 8 Rds:
3 or more Muscle Ups

CONDITIONING
Row 4x1000m, 1:30 Rest
-or-
Run 4x800m
-or-
Swim 8x200m


Friday
WEIGHTLIFTING
PR 3x10 to a 10RM on a 3:00 INT
W Pull Ups 3x10 to a 10RM on a 3:00 INT

CONDITIONING
EMOTM for 8 minutes:
10 Burpees
(45-second interval for comp team and for those of you feeling squirrely)


Saturday
WEIGHTLIFTING
1 ¼ OHSQ 7x2 to a 2RM on a 2:00 INT
3 Stop CN 7x1 60-85% on a 2:00 INT
JK 7x1 to a 1RM on a 2:00 INT

ACCESSORY - 3 Rds:
MR Ring Dips
12 DB Shrug
12 Lat Pull Downs
10 Partner GH Raise

Our shield is not divided. It is united by teamwork. As iron sharpens iron, one person sharpens another. There is no ego in our training, we support and trust in each other to prepare our team for battle.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of April 15th

"If two men on the same job agree all the time, then one is useless. If they disagree all the time, both are useless." Darryl F. Zanuck

Homework to do at sometime during the week - 100 Ab Mat Sit Ups

Monday
WEIGHTLIFTING
SN BAL 7x2 on a 1:30 INT
BKSQ 3x10 HTLW on a 3:00 INT

CONDITIONING - 10 min cutoff
4 RFT:
15 Burpees
10 DBSN (75/55 lbs)
30 sec rest

ACCESSORY - 3x15
Abduction Leg
Leg Curl
Adduction Leg
Leg Extension


Tuesday
WEIGHTLIFTING
BENCH 3x10 on a 3:00 INT

CONDITIONING
Run 2 mile Time Trial

ACCESSORY
3x MR CTB Pull Ups on a 2:00 INT
3x15
Front Raise
Rev Flye
DB Curls


Wednesday
WEIGHTLIFTING
DL 3x10 to a 10RM on a 3:00 INT

CONDITIONING
A/B Partner Workout, AMRAP 5x 3:1
A) 20 TTB - partition 10/10
B) 20 KBS (70/55 lbs) - partition 10/10
Each interval, pick up where you left off.

Thursday
CONDITIONING
Part I - 15 min cutoff:
21-15-9
HSPU
Pull Up
Push Up

Part II – 12 min
6x250m Row on a 2:00 INT
burpee-per-second penalty for every split more than 5 sec slower than fastest split


Friday
WEIGHTLIFTING
PR 3x10 to a 10RM on a 3:00 INT

CONDITIONING – 12 min Cutoff
3 Rds:
MR Ring Push Ups
25 KB Swings (55/35 lbs)
100 DU
Rest 90 sec
Keep track of reps of RPU and splits for individual 100 DU times.

ACCESSORY
CN PU 6x3 @105%
3x15 DB Row


Saturday
WEIGHTLIFTING
1 ¼ OHSQ 7x2 to a 2RM (HTLW) on a 2:00 INT
2 POS CN+JK 7x1 AHAP on a 2:00 INT
3x10 RDLs

ACCESSORY
3X10 W Ring Dip
3X15 DB Lat Raise
3X15 Ab Wheel

Our shield is not divided. It is united by teamwork. As iron sharpens iron, one person sharpens another. There is no ego in our training, we support and trust in each other to prepare our team for battle.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of April 8th

"It is through cooperation, rather than conflict, that your greatest successes will be derived." Ralph Charell

Homework - CONDITIONING
At some point in the week Run 4X800 on a 2:1 rest interval not within 4 hours of any of these other workouts.


Monday
WEIGHTLIFTING
SNDR 6x3 on a 2:00 INT
Start light and work your way up safely demonstrating proper “catching” technique.
BKSQ 3x10 HTLW on a 3:00 INT

CONDITIONING
4 Rds, :30 on/:30 off each for max reps:
Double Unders
Push Ups
Alternating Lunges

ACCESSORY - 3x15
Leg Abduction
Leg Curl
Leg Adduction
Leg Extension


Tuesday
WEIGHTLIFTING
HGPCN + JK 6x(3+1) @50-70% on a 2:00 INT

CONDITIONING – 5 Rds:
1:00 Airdyne
1:00 static hold: bottom of squat, HS, Hollow hold, superman, plank
1:00 Rest

ACCESSORY - 3 Rds:
MR Ring Rows
15 DB Flyes
15 OH Triceps Extensions e/s


Wednesday
WEIGHTLIFTING
BN 3x10 to a 10RM (aim for 65, 70, 75%) on a 3:00 INT
GM 3x12 on a 2:00 INT (start light)

CONDITIONING
10 Min AMRAP:
15 WB (20/14 lbs)
10 Box Jumps (24/20”)

MIDLINE - 3 Rds:
10 W GHD Sit Ups HTLW
10 W GHD Hip Extensions HTLW
5 TGU e/s
Only do weighted variations if you have completed a cycle of regular GHD sit/ext.
Scale down w/ABMat if necessary.


Thursday
SKILL DEVELOPMENT
MU Scaling Technique Review – 10 min
then
EMOTM for 12 min:
odds) 3 Scaled Muscle Ups
evens) 3 Thrusters @60-70%

CONDITIONING
“Helen” - 3 RFT:
400m Run
21 KB Swings (55/35 lbs)
12 Pull Ups
15 min cutoff


Friday
WEIGHTLIFTING
PSN + HGSN 6x2 @65-75% on a 2:00 INT
W Pull Ups 5x5 on a 2:00 INT

CONDITIONING
5x500m Row 1:1 (no more than 2:00 rest)

ACCESSORY
Backward Sled Drag 400m


Saturday
WEIGHTLIFTING
1 ¼ OHSQ 7x2 on a 2:00 INT
PCN + HGCN + JK 8x2 @65-80% on a 2:30 INT

MIDLINE - 3 Rds, NFT:
8 Partner Glute Ham Raises
16 TTB
16 Med Ball Cherry Pickers

ACCESSORY - 3 Rds:
MR Ring Dips
15 DB Shrug (2 second pause at top)
15 Lat Pull Down

Our shield is not divided. It is united by teamwork. As iron sharpens iron, one person sharpens another. There is no ego in our training, we support and trust in each other to prepare our team for battle.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of April 1st

“If you want to build a ship, don’t drum up people together to collect wood and don’t assign them tasks and work, but rather teach them to long for the endless immensity of the sea.” - Antoine de Saint-Exupery

April 1 2019 - WEEK #1

This is the beginning of a new twelve-week cycle for everyone. We will be hitting the
Olympic lifts pretty heavy and also working on our “beach muscles” for the upcoming
summer months. You will still see your Powerlifting movements mixed in, and you
shouldn’t loose much off your strength totals with all of the technical weightlifting we
will be doing.

I will be cutting back the conditioning a little during the strength bias days, as
compared to when we were preparing for the Open, but for you endurance nuts there — don’t worry. There will still be a really good mix and progression of effective intervals and longer time
domains on Thursdays, along with your normal conditioning on your
other four days.

If you have the time to go down to the accessory area at the end of, or after, class to do the
ACCESSORY work it will help you with keeping your push/pull movements balanced,
hit your “beach muscles”, and I believe improve and maintain your overall joint health
and stability. In general the ACCESSORY work isn’t done for time, but don’t dawdle
either.

Members of the Competition Team should always do the ACCESSORY work.

As always, please let me know if you have any questions on the programming, what
programming you should be following based on your goals, or anything else.
Thanks!
-Coach


Monday
SKILL DEVELOPMENT - 10 min
Choose one according to skill level:
wall walk X10
wall-supported or free-standing handstand 3X20 sec
ring, deficit, or regular HSPU 3X8
50 shoulder touches
Hand Stand Walk 50 feet

WEIGHTLIFTING
SN PP 5X5 on a 2:00 INT
Start light and work your way up safely demonstrating proper “catching” technique.
BKSQ 3X10 to a 10RM on a 3:00 INT
(target 65, 70, 75% 1RM)

CONDITIONING
Row 8X250m 1:1
Keep track of your splits. Burpee penalty: 1 burpee-per-second for every split that deviates more than 5 seconds from the previous one.

ACCESSORY - 3X15
Leg Abduction
Leg Curl


Tuesday
SKILL DEVELOPMENT - 10 min
Bar or Ring (one or the other) Muscle Up Progression
3X8 from the knees, bands, eccentrics, kipping, and or false grip

WEIGHTLIFTING
HHGSN 6X3 @60-70% on a 2:00 INT
HHGNCN + JK 6X(3+1) @55-65% on a 2:30 INT

CONDITIONING - 3X
MR Pull Ups
25 DU
1:00 Rest

ACCESSORY - 3X15
Reverse Banded Flyes
Biceps Curls

Wednesday
SKILL DEVELOPMENT - 10 min
Rope Climb Progression

STRENGTH
DL 3X10 to a 10RM on a 3:00 INT
PR 3X10 to a 10RM on a 3:00 INT
Start at around 60% 1RM.

MIDLINE - 3X
10 (W) GHD Sit Ups
10 (W) GHD Hip Extensions
10 Windmills e/s
Only do weighted variations if you have completed a cycle of regular GHD sit/ext.
Scale w/ AbMat if necessary.

Thursday
SKILL DEVELOPMENT
Pose Running Technique - 800m warm up run focusing on pose technique

CONDITIONING - 5 RFT:
15 PP @40% 1RM
12 OTB Burpees
10 Toes to Bar

ACCESSORY
3X MR Pull Ups if you didn’t do them Tuesday


Friday
SKILL DEVELOPMENT - 10 min
“Goat Work”

WEIGHTLIFTING
3 Pos SN 10X1 @60-70% on a 2:00 INT

CONDITIONING - 3 Rounds:
MR Ring Push Ups
800m Run
1:00 Rest
Record Ring Push Ups and run times separately.

ACCESSORY
SN Pull 5X5 @95% on a 2:00 INT
3X15 DB Front Raises e/s
3X15 DB Rows e/s


Saturday
SKILL DEVELOPMENT - 10 min
Pistol 3X8 e/s – scale as necessary
OHSQ - accumulate 2:00 at the bottom (with PVC or empty bar)

WEIGHTLIFTING
1 ¼ OHSQ 7X2 on a 2:00 INT
3 POS CN 6X1 @60-75% on a 2:00 INT
PP + PJ + JK 6X1 AHAP on a 2:00 INT

CONDITIONING
Tabata Double Unders
Rest 1:00
Tabata AbMat Sit Ups

ACCESSORY
3X8 RDLs
3X15 DB Lat Raises
3X10 Ab Wheel

Our shield is not divided. It is united by teamwork. As iron sharpens iron, one person sharpens another. There is no ego in our training, we support and trust in each other to prepare our team for battle.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of March 25

“Invest your energy in the things you can control.” Steve Backley

Monday
SKILL - 10 minutes
Pistol Squat progressions or work up to 3X12

STRENGTH
BKSQ 7X2 to a 2RM on a 2:30 INT

CONDITIONING:
AMRAP 4x 2:1
10 PSN @50% 1RM
10 OTB Burpees
Try to keep moving the entire two minutes and only rest during the 1 min rest. Each AMRAP, continue where you left off.


Tuesday
SKILL - 10 min
(B)MU progressions or skill work up to 3X8

STRENGTH
Bench Press 7X2 to a 2RM on a 2:00 INT

CONDITIONING
EMOTM for 12 min: 3 PCN – Heavier than Jan 16th

ACCESSORY: 3X
MR Ring Rows
10 DB Flyes
10 DB Overhead Triceps Extensions


Wednesday
SKILL - 10 min
Rope Climb progression
Turkish get up technique

CONDITIONING - not for time
5X on a 5:00 INT
10 FRSQ @55-75% 1RM (ideally 55, 60, 65, 70, 75%)
4 Alt Turkish Get Ups - or - 8 KB Windmills e/s – work up to heavy, but not unsafe

MIDLINE - 3X
15 TTB
15 GHD (AbMat) Extensions

Thursday
STRENGTH
Shoulder Press 7X2 to a 2RM on a 1:30 INT

CONDITIONING
3X 1000m Row – Rest 2:1 – one burpee per second penalty for efforts not within 10
seconds of each other. Intervals should be at least 90% of an all out effort – go hard!


Friday
SKILL - 15 min
Handstand Skill Work: Walk, Deficit, Ring, HSPU, etc

CONDITIONING
“Annie” – 10 min Cap
50, 40, 30, 20, 10
Double Unders
Ab Mat Sit Up

Rest 5 min, then:

Run 1 mile for time


Saturday
3 RFT:
30 HGPCN @30% 1RM
30 Pull Ups
800m Run
40 min cap

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of March 18

"Be careful what you water your dreams with. Water them with worry and fear and you will produce weeds that choke the life from your dream. Water them with optimism and solutions and you will cultivate success. Always be on the lookout for ways to turn a problem into an opportunity for success. Always be on the lookout for ways to nurture your dream." — Lao Tzu

Monday
SKILL - 10 min
Handstand Skill Work

STRENGTH
DL 7X2 to a 2RM on a 2:00 INT

CONDITIONING
Airdyne 5X 1:1

MIDLINE
Accumulate 30 TTB and 30 KB Windmills e/s


Tuesday
SKILL - 10 min
SN Work: OHSQ - SNDR - Tall SN

STRENGTH
PR 7X2 to a 2RM on a 2:00 INT

CONDITIONING - 5 Rounds:
30 sec 10m shuttle runs / 90 sec rest

ACCESSORY - 3X:
MR Strict Pull Ups
10 DB Rev Flyes
10 Hammer Curls to a 10RM


Wednesday
SKILL - 10 min
(B)MU - Pull Ups - etc

WORK CAPACITY - EMOTM for 12 min:
3 Clusters @ same or slightly heavier than Feb 20

MIDLINE
60 AbMat/GHD SitUps
60 AbMat/GHD Hip Extensions
30 KB Windmills e/s


Thursday
SKILL - 10 min
CNJK technique work (no more than 65%)

CONDITIONING
6X400m Run 2:1


Friday
CrossFit Open 19.5 - TBA!


Saturday
WEIGHTLIFTING
SN 6X3 on a 2:30 INT
No more than 70%

CONDITIONING
A+B Partner Workout, AMRAP 20:
Partner A) Row 40 Cal
Partner B) 15 RKBS + 10 AbMat Sit Ups + 5 BBJO

vanguard-crest-final-blackred+copy.jpg