Workouts for Week of September 16th

“Live as if you were to die tomorrow. Learn as if you were to live forever.” ― Mahatma Gandhi

Monday
WEIGHTLIFTING
3 Pos CN+JK 6x1 up to 80% on a 2:30 INT
Establish a 1RM Weighted Pull Up - 10 minutes

CONDITIONING

15-9-6 (challenge: 21-15-9)

DBSN (70/55 lbs)

Ring Dips


ACCESSORY - 3 Rds:
10 DB Front Raise
10 DB Lat Raise

Tuesday

WEIGHTLIFTING
3 Pos SN 6x1 up to 80% on a 2:30 INT

CONDITIONING
Run 6x400m 2:1 work:rest (no more than 1:30 Rest)

ACCESSORY - 3 Rds:
10 DB Row e/s
10 RDLs

Wednesday

History of the Games (HOTG) #1 – “The Hopper”/2007

I. HISTORY
The very first workout from the 2007 games was drawn out of a hopper, lottery style, at Dave Castro’s parent’s ranch in Aromas California on June 30, 2007. 123 competitors came out for the low-key, (compared to today’s hoopla extravaganza) open-invite event where anybody could register and compete if they wanted to. Note there was also a scaled division in 2007, which included jumping pull-ups and STO at 95/65 lbs.

This workout was repeated in the 2013 games as event number eight.

II. WORKOUT
For time:

20 min cutoff in 2007, 15 min cutoff in 2013

1000m Row then,

5 rounds:

25 Pull-ups

7 STO (135/85lbs)

III. ANALYSIS
This is an interesting combo with a challenging whole-body buy-in with the row as a pre-exhaust (like Jackie) for the classic pull/push couplet to follow (also like Jackie, but much harder with the number of pull-ups, heavier overhead movements, and repeated rounds).

Screen Shot 2019-09-13 at 9.34.23 PM.png

Despite the collective wear and tear from the previous seven workouts in 2013, note the difference of times between the 2007 (cap of 20 minutes) competitors and 2013 (cap of 15 minutes), and also how much easier they handle the weights – everyone has got so much stronger over those six years.

Interesting notes include that although Jason Khalipa was the first off the rower he finished 9th in this workout in 2013 with a time of 9:50 and Josh Bridges had a very significant 37 second lead by crushing the couplet after the row.

IV. FUTURE
In the future I think we will see more like this at all levels (Open, Qualifiers, Games) with a monostructural or aerobic buy-in like:
A) 2010 games event #2 - Pyramid Double Helen with a 1200m run to start off,
B) 11.1 open with double-unders before snatches
C) 11.4 open workout with the 60 burpees (low skill) before getting into the snatches and muscle ups (high skill)
D) 2011 Regional workout #1 with a 1K run before 30 HSPU (high skill)
E) 12.4 with “Karen” (150 wall ball – low skill), before double unders, and then finally, if you are still in there, muscle ups (high-skill)
F) 2012 regionals second workout with a 2K row buy-in before pistols and HGCNs
G) Jackie at the 2013 regionals
H) especially diabolical, a timed 1k row for score followed by a half-marathon timed row for a separate score in the 2013 games
I) the 2.1 mile run in the 2013 games “Burden Run”, followed immediately by three consecutive strongman-type events

V. TAKE AWAYS, LEARNING POINTS, and HOW SHOULD YOU APPROACH THIS WORKOUT
I personally feel like 125 pull-ups is a lot of reps, but at the Qualifier or Games level, you need to be able to hit this rep range. A sensible time cap keeps us mortals from tearing ourselves up too badly on the pull-ups.

This is a callus ripper, so be careful! Wear gloves, shave your palms, or do what ever you do to protect your hands on something like this. Remember, chalk increases the coefficient of friction and can actually contribute to torn calluses.

Generally in our workouts we train our energy systems in the reverse order (anaerobic then aerobic) and work high skill movements before low skill movements as it is safer and more efficient. But don’t get spoiled and don’t complain when you have to do burpees, double unders, row, run, or devil’s bicycle as a “warm-up” or a buy-in for your workout. It’s something you have already seen and will see more of as we get closer to the Open. It’s good for you, like eating your vegetables.

We will perform this workout as is written with the 2013 time cap.

ACCESSORY
3x15 W GHD Sit Ups HTLW
5x3 SN Pull @105%


Thursday
WEIGHTLIFTING
BKSQ 4x3 to a 3RM on a 3:00 INT

CONDITIONING

A/B Partner Work Out, 3 Rds of 3min AMRAP : 1 min rest

A) 5 Burpee Box Jump Overs (24/20”)

B) 10 Toes To Bar

Partner A does BBJO, then Partner B does BBJO, then Partner A does TTB, then Partner B does TTB, and that is one round. Pick up each new AMRAP where you left off.

ACCESSORY - 3 Rds:
10 Leg Abduction
10 Leg Curls

Friday
WEIGHTLIFTING
SN 7x2 to a 2RM on a 2:30 INT
BN 4x3 to a 3RM on a 2:30 INT

CONDITIONING
400m warm up lap
A/B Skips
Sprint 10x100m OTM – negative splits

ACCESSORY - 3 Rds:
MR Strict Pull Ups
10 DB Flyes
10 Banded Front Pull Down
MR Dips


Saturday
WEIGHTLIFTING
CNJK 5x2 to a 2RM on a 3:00 INT

CONDITIONING
5k Row for time
Be mindful of your pace – use pacing from all previous rowing work to establish a sustainable 500m goal lap time.

ACCESSORY - 3 Rds:
10 KB Windmills e/s
10 DB Shrugs
10 Partner GHR

The helmet, depicted on the shield, denotes wisdom and security in defense; strength, protection, and invulnerability. We share knowledge openly – we constantly ask of ourselves, “What have I done to make the team better today?” We seek to be The Eternal Student.

Workouts for Week of September 9th

"Learn from yesterday, live for today, hope for tomorrow. The important thing is to not stop questioning." — Albert Einstein

Monday
WEIGHTLIFTING
PR 4x5 to a 5RM on a 2:00 INT

CONDITIONING
15-9-6 (challenge: 21-15-9)
GTO (115/83 lbs)
TTB

ACCESSORY - 3x12:
DB Curls
Banded Triceps Press-Down


Tuesday
WEIGHTLIFTING
SN 6x3 on a 2:30 INT

CONDITIONING
5 Rounds, each for time, 1 every 3:00 minutes:
Row 250m
6-10 Burpees
Goals: 1) at least 1 minute rest, 2) go immediately from Rower to Burpees, 3) only rest when done with all burpees in round

ACCESSORY
3x15 DB Row e/s
3x10
Good Mornings
Banded or machine Leg adduction
Banded or machine Leg extension


Wednesday
HGCN+JK to a 7x1 1RM on a 2:00 INT

CONDITIONING
27-21-15 (challenge: 33-27-21)
WB (20/14 lbs)
Pull Ups

MIDLINE
3x10 Weighted GHD Sit Ups


Thursday
WEIGHTLIFTING
BKSQ 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 82, 90, 95%) 2:30 INT

CONDITIONING
Run 3x800m - 2:1 work to rest (no more than 2:00 rest)


Friday
WEIGHTLIFTING
CNJK 4x(3+1) @ 63, 72, 81, 90% (challenge: 72, 78, 84, 90%) on a 3:00 INT
BN 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 82, 90, 95%) on a 2:00 INT

CONDITIONING
A+B Partner Workout, AMRAP 8:
A) 40 DU
B) 8 Alternating Pistols

ACCESSORY - 3x15:
Overhead Banded Pull Aparts
Face Pulls


Saturday
WEIGHTLIFTING
DL 5x2@ 55, 66, 77, 88, 95% (challenge: 65, 76, 82, 90, 95%) on a 2:30 INT

CONDITIONING
15-9-6
Bar MU
Deficit HSPU
Russian KBS (70/55 lbs)

MIDLINE
3x12 Ab Wheel

The helmet, depicted on the shield, denotes wisdom and security in defense; strength, protection, and invulnerability. We share knowledge openly – we constantly ask of ourselves, “What have I done to make the team better today?” We seek to be The Eternal Student.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of September 2nd

The helmet, depicted on the shield, denotes wisdom and security in defense; strength, protection, and invulnerability. We share knowledge openly – we constantly ask of ourselves, “What have I done to make the team better today?” We seek to be The Eternal Student.


Monday
Vanguard Gym/CrossFit Manassas will be CLOSED in observance of Labor Day. Enjoy your long weekend, be safe, and come back ready to train!


Tuesday
WEIGHTLIFTING
BKSQ 5x5 on a 2:30 INT

CONDITIONING
Max Rep Wall Balls (20/14 lbs) in 1:30
Rest 1:30
“Annie”
50-40-30-20-10
DU/SU
Rest 1:30
Max Rep Wall Balls (20/14 lbs) in 1:30
15 min cutoff
Record WB#1, WB#2, and Annie time


Wednesday
WEIGHTLIFTING
BN 5x5 on a 2:00 INT

CONDITIONING
A/B Partner Workout, alternating movements - 16 min AMRAP:
8 KBS (70/55 lbs)
8 TTB
8 Burpees

ACCESSORY - 3x10:
DB Triceps Extensions
DB Front Raises


Thursday
WORK CAPACITY - EMOTM for 10 min:
3 PCN @65% of Power Clean

Rest 5:00

CONDITIONING - 3 RFT:
30 Box Jump (24/20”)
20 Push Up
10 Pull Ups
12 min cutoff

ACCESSORY - 3x10:
Hammer Curls
DB Rows


Friday
WEIGHTLIFTING
5 Rounds, 1 Round every 5:00 min:
5 DL
MR Ring Dips

CONDITIONING
5 Rounds of 1 minute on : 1 minute off
Airdyne

ACCESSORY - 3x10:
DB Seated Shoulder Press
Cable Reverse Flyes


Saturday
WEIGHTLIFTING
SN 6x3 on a 2:30 INT

CONDITIONING
A+B Partner Workout, 5 RFT:
A) 30/25 Calorie Row
B) 10 GHD Sit Ups or 20 AbMat SitUps

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of August 26th

"You have to expect things of yourself before you can do them." - Michael Jordan

Monday
WEIGHTLIFTING
SNBAL 7x2 HTLW on a 2:00 INT - focus on locking out press quickly and practice a safe return of the bar to the traps and not the cervical vertebrae.
Weighted Pull Up 4x5 to a 5RM on a 2:30 INT

CONDITIONING
Sprint 5x100m OTM – negative splits


Tuesday
WEIGHTLIFTING
FRSQ 5@50%, 3@60%, 2@70%, 4x1 @80, 88, 96, 100% on a 2:00 INT

CONDITIONING
5 RFT:
50 DU
15 HR Push Ups

ACCESSORY
Pend Row 3x5 HTLW on a 1:30 INT
3x8 RDLs Heavier Than Tuesday, Jul 9 on a 2:00 INT
3x15 Banded Leg Abduction
3x15 Leg Curls


Wednesday
WEIGHTLIFTING
Split Jerk 7x2 @50, 55, 50, 65, 70, 75, 80% on a 2:30 INT

CONDITIONING - 11min AMRAP:
14 KBSN (60/45 lbs)
7 CTB Pull Ups

MIDLINE
3x20 GHD Sit Ups


Thursday
WEIGHTLIFTING
SN Skill work up to 65% - 12 min
CN Skill work up to 60% - 12 min

CONDITIONING
Run 6 laps – 1.5mi Compare to July 25th
Pace: Try to set a pace around 105% of your one mile pace. Example: if your one mile time is 6 min (360 seconds) look for a mile pace of around 6:18 [(360sec)(105%) = 378 sec] or a total time under 9:27 (6:18 + 3:09).


Friday
WEIGHTLIFTING
CNJK 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:30 INT
BN 3x8 @56, 68, 80% (challenge: 65, 73, 80%) on a 2:30 INT

CONDITIONING
Row 4x500m 1:1 (no more than 2:00 rest)

ACCESSORY
3x15
DB Flyes
Banded Front Pull Downs


Saturday
WEIGHTLIFTING
SN 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:00 INT
BKSQ 3x8 @56, 68, 80% (challenge: 65, 73, 80%) on a 3:00 INT

CONDITIONING
10, 9, 8…1
Deadlifts (225/155 lbs)
WB (20/14 lbs)
Calorie Row
HSPU
15 min cutoff

ACCESSORY
3x25 Ab Mat SitUp
3x8 Windmills to each side
3x10 Partner GHRaises
3x15 DB Shrugs

The gauntlet holding the small serpent in the gym crest represents the confidence and wisdom that we develop to conquer fears that we might have or develop in the performance of our athletic enterprises, mental challenges, and daily lives. Confidence comes from seeing your development step by step based on great programming, coaching, equipment, community, and consistent effort.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of August 19th

"Confidence doesn't come out of nowhere. It's a result of something... hours and days and weeks and years of constant work and dedication." Roger Staubach

Monday
WEIGHTLIFTING
FRSQ 7x2 @55, 65, 75, 80, 85, 90, 95% on a 2:30 INT

CONDITIONING
“Fran” 21-15-9
Thruster
Pull Up
6 minute cutoff - compare to Monday, June 17th

ACCESSORY
3x8 Pend Row @ HTLW on a 2:00 INT
3x10 GM – on a two min int – start light (bar) and go up from there with perfect form.


Tuesday
WEIGHTLIFTING
SNBAL 6x3 HTLW on a 2:00 INT - focus on locking out press quickly and practice a safe return of the bar to the traps and not the cervical vertebrae.

CONDITIONING
Run 4x800m, Rest 2:00 between intervals
Pacing: Take your fastest 800m time or goal for 800m time in seconds and use it as 100%.
Calculate your projected split times in seconds at 118, 112, 106, and 100% for goal negative splits.
Example: Best/goal 800m time is 3 minutes. Convert minutes to seconds (3X60=180sec) then four splits at 112, 106, and 100% respectively:
1st split: (1.18)(180) = 213 seconds or 3 min 33 sec
2nd split: (1.12)(180) = 202 seconds or 3 min 22 sec
3rd split: (1.06)(180) = 191 seconds or 3 min 11 sec
4th split: goal of 3 min or faster

ACCESSORY
PR 7x2 to a 2RM
3x15 DB Curls
3x15 Banded Triceps Press-Down


Wednesday
WEIGHTLIFTING
PCN + HGCN 7x1 to a heavy for the day on a 2:00 INT
BKSQ 4x5 @50, 60, 73, 85% (challenge: 55, 68, 77, 85%) on a 2:30 INT

CONDITIONING
15-9-6
Alternating DBSN (70/50 lbs)
TTB
Clapping Push Up

ACCESSORY
3x15 Banded or machine Leg Adduction
3x15 Banded or machine Leg Extension


Thursday
WEIGHTLIFTING
SN 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 84, 90, 95%) on a 2:30 INT

CONDITIONING
Row 3x1200m, rate changes every 400m:
Row 1: 20-22-24
Row 2: 22-24-26
Row 3: 24-26-28
Rest 1:30 between efforts


Friday
WEIGHTLIFTING
CNJK 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 84, 90, 95%) on a 3:00 INT
BN 4x5 @50, 60, 73, 85% (challenge: 55, 68, 77, 85%) on a 2:00 INT

CONDITIONING
“Devil’s Bicycle”
7 Rounds: 1:00 AirDyne Bike, 1:00 Rest

ACCESSORY - 3x15
Overhead Banded Pull Aparts
Face Pulls


Saturday
WEIGHTLIFTING
DL 4x5 @50, 60, 73, 85% (challenge: 55, 68, 77, 85%) on a 2:30 INT

CONDITIONING
EMOM for 24 min:
minutes 1, 4, 7, etc.) 2 PSN @80%
minutes 2, 5, 8, etc.) 5 Pull Ups
minutes 3, 6, 9, etc.) 10 Wall Balls (20/14 lbs)

ACCESSORY
3x20 GHD Sit Ups

The gauntlet holding the small serpent in the gym crest represents the confidence and wisdom that we develop to conquer fears that we might have or develop in the performance of our athletic enterprises, mental challenges, and daily lives. Confidence comes from seeing your development step by step based on great programming, coaching, equipment, community, and consistent effort.

vanguard-crest-final-blackred+copy.jpg

Workouts for the Week of August 12th

"Never be afraid to be wrong or to embarrass yourself; we are all students in this life, and there is always something more to learn.” ― Mike Norton

Monday
WEIGHTLIFTING
SNBAL 5x3 on a 2:00 INT - Stay light. Focus on locking out elbows quickly and practice a safe return of the bar to the traps and not the cervical vertebrae.
Weighted Pull Up - Establish 2RM in 10 min

CONDITIIONING - 5 Rds:
1 min Airdyne
1 min Squat, HS, Hollow Hold, Active Hang on bar, and Ring Support hold (alternate to a different hold each round; Rd 1: Squat, Rd 2: HS hold, etc.)
1 min Rest


Tuesday
WEIGHTLIFTING
FRSQ 6x3 @50, 63, 72, 81, 90, +/-% (challenge: 65, 72, 78, 84, 90, +/-%) on a 2:30 INT

CONDITIONING - 4 Rds:
AMRAP 2:00 Work / 1:00 Rest
20 DU / 30 Single Unders
10 OH Lunge (45/35 lb plate)
Pick up where you left off for total reps.

ACCESSORY - 3 Rds:
5 RDLs
10 Leg Abduction (Machine or bands)
10 Leg Curls (Machine or bands)


Wednesday
WEIGHTLIFTING
BN 3x10 @52, 64, 75% (challenge: 60, 68, 75%) on a 3:00 INT
Pendlay Row 3x10 on a 2:00 INT

CONDITIONING - A+B Partner Workout
15-9-6 (challenge: 21-15-9)
A) HSPU
B) Alternating Pistol Squats

ACCESSORY
3x15 GHD Sit Ups


Thursday
WEIGHTLIFTING
3 Pos SN 6x1 up to 80% on a 2:30 INT

CONDITIONING
Run 2 miles for time


Friday
WEIGHTLIFTING
CNJK 4x(3+1) @58, 87, 76, 85% (challenge: 67, 73, 79, 85%) on a 3:00 INT

CONDITIIONING - A/B Partner Workout
AMrAP in 16 minutes:
Meters on the Rower
One rower, trading every 250m. Keep the running count of meters on the rower.

ACCESSORY - 3 Rds:
10 DB Flyes
10 Banded Front Pull Downs


Saturday
WEIGHTLIFTING
SN 5x3 @45, 58, 67, 76, 85% (challenge: 60, 67, 73, 79, 85%) on a 2:30 INT
BKSQ 3x10 to a 10RM @52, 64, 75% (challenge: 60, 68, 75%) on a 3:00 INT

CONDITIONING - 3 Rds:
AMRAP 3:30 Work / 0:30 Rest
8 Cluster (115/83 lbs)
8 TTB
8 Ring Dips

ACCESSORY - 3 Rds:
10 e/s KB Windmills
12 Partner GHRaises
10 DB Shrugs

The gauntlet holding the small serpent in the gym crest represents the confidence and wisdom that we develop to conquer fears that we might have or develop in the performance of our athletic enterprises, mental challenges, and daily lives. Confidence comes from seeing your development step by step based on great programming, coaching, equipment, community, and consistent effort.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of August 5th

The gauntlet holding the small serpent in the gym crest represents the confidence and wisdom that we develop to conquer fears that we might have or develop in the performance of our athletic enterprises, mental challenges, and daily lives. Confidence comes from seeing your development step by step based on great programming, coaching, equipment, community, and consistent effort.

Monday
WEIGHTLIFTING
3 Pos SN 5x1 @50, 63, 72, 81, 90% (challenge: 65, 72, 78, 84, 90%) on a 2:30 INT

CONDITIONING
Row 3k
3K row should be at a pace around 5% faster than 5k pace/goal
Example: Given my 5k time/goal is 20 min (1200 sec), and 60% (3k vs 5k) of that is 720 seconds, I multiply 720 sec by .95 to find my goal pace window of 11:24 min (684 seconds).


Tuesday
WEIGHTLIFTING
PR 3x8 to an 8RM @56, 68, 80% (challenge: 65, 73, 80%) on a 2:30 INT
DL 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:30 INT

CONDITIONING
3 RFT:
75 Double Unders
25 HSPU

ACCESSORY - 3x12
DB Curls
Banded Triceps Press-Down


Wednesday
WEIGHTLIFTING
OHSQ 7x2 HTLW on a 2:00 INT - off racks and drop from overhead

CONDITIONING
6 min AMRAP:
15 Alt SA DB HGPCNJK (70/55 lbs)
30 AbMat Sit Ups

Rest 3 min, Then:

Run 5x200m OT2M (100m down and back)
Pacing: Take your fastest 200m time or goal in seconds and use it as 100%.
Calculate your projected split times in seconds at 116, 112, 108, 104, and 100% for goal negative splits.
Example: Best/goal 200m time is 50 sec then five splits should be: 58, 56, 54, 52, and 50 seconds respectively.

ACCESSORY - 3 Rds:
10 DB Row HTLW
8 GMs heavier than Jul 30


Thursday
WEIGHTLIFTING
2 POS CN + JK 5x1 @50, 63, 72, 81, 90% (challenge: 65, 72, 78, 84, 90%) on a 2:30 INT
Weighted Pull Up - establish 1RM in 10 min

CONDITIONING - 4 Rds:
AMRAP 2 minutes : Rest 1 minute
14 KBS (70/55 lbs)
7 CTB Pull Ups
Continue where you left off for each new round.

ACCESSORY
W GHD Sit Ups 3x10 HTLW


Friday
WEIGHTLIFTING
SN 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:00 INT
BKSQ 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:30 INT

CONDITIONING
AMRAP 8 min:
8 STO (115/83 lbs)
8 FR Lunge (115/83 lbs)
8 Box Jump Over (30/24”)
Attempt STO and FR Lunges back to back, staying in the front-racked position.

ACCESSORY
3x12 Banded Good Morning


Saturday
WEIGHTLIFTING
CNJK 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:30 INT
BN 5x1 @ 60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:30 INT

CONDITIONING
EMOM 8 min: 10 Burpees (challenge: every 45 seconds for 8 rounds)

ACCESSORY - 3x12
Overhead Banded Pull Aparts
Face Pulls

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of July 29th

“A body of men holding themselves accountable to nobody ought not to be trusted by anybody.” ― Thomas Paine


Monday
WEIGHTLIFTING
OHSQ 6x3 HTLW on a 2:00 INT – off racks and drop from overhead
Weighted Pull Ups 3x8 on a 3:00 INT

CONDITIONING
Row 8x250 OT2M - faster than July 8, 2019


Tuesday
WARM UP/SKILL DEVELOPMENT
DU 3x50 on a 2:00 INT

WEIGHTLIFTING
BN 4x3 @63, 72, 81, 90% (challenge: 72, 78, 84, 90%) on a 2:00 INT

CONDITIONING - “Fran Who?”
15-9-6
Bar MU
Clusters (135/95 lbs)
10 min cutoff

ACCESSORY - 3 Rds:
A1) 12 DB Flyes
A2) 12 Banded Front Pull Downs
B) 12 DB Row
C) 5 RDLs Heavier than Tuesday Jul 23


Wednesday
WEIGHTLIFTING
3 POS PCN + JK @50, 57, 62, 67, 72, 76, 80% on a 2:30 INT

CONDITIONING
27 – 21 – 12 (challenge: 33 – 27 – 15)
WB (20/14lbs)
TTB

MIDLINE
3x10 Weighted GHD Sit Ups HTLW


Thursday
WARM UP/SKILL DEVELOPMENT
Rope Climb Skill Work - 10 min

WEIGHTLIFTING
EMOTM for 12 min:
2 PSN @80%

CONDITIONING
4 min Max Reps Burpees
3 min Rest
3 min Max Reps Burpees
2 min Rest
2 min Max Reps Burpees
1 min Rest
1 min Max Reps Burpees


Friday
WEIGHTLIFTING
CNJK 5x2 @50, 63, 72, 81, 90% (challenge: 65, 72, 78, 84, 90%) on a 2:30 INT

CONDITIONING
Run 6x400m 2:1
Take your fastest/goal 400m time or goal time in seconds and use it as 100%.
Calculate your projected split times in seconds at 126, 122, 118, 114, 111, and 108% for goal negative splits.
Example: Best/goal 400m time is 90 sec then six splits should be around: 1:54 (114 sec), 1:50 (110 sec), 1:46 (106 sec), 1:42 (102 sec), 1:40 (100sec), and 1:37 (97 sec) respectively.
Pay attention to heat index and don’t over do it – you may need to drop your expectations as the heat can raise your heart rate considerably. Stay hydrated and avoid overheating!


ACCESSORY - 3x12
DB Flyes
Banded Front Pull Downs


Saturday
WEIGHTLIFTING
SN 5x2 @50, 63, 72, 81, 90% (challenge: 65, 72, 78, 84, 90%) on a 2:00 INT
BKSQ 4x3 @63, 72, 81, 90% (72, 78, 84, 90%) on a 2:30 INT

CONDITIONING - A/B Partner Workout:
42-30-18
OH Lunges (45/25lb plate)
Pull Ups
Burpee Box Jump Overs (24/20”)
20 min cutoff

ACCESSORY - 3 Rds:
20 Ab Mat Sit Ups
12 Partner GHRaises
12 DB Shrugs
8 Weighted Dips

The month of July is about trust. The ivy entwined around our crest represents the bonds we create with our teammates: how they keep us together, challenge us to grow, and hold us up.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of July 22nd

“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.”
Fred Rogers

Monday
WEIGHTLIFTING
OHSQ 4x5 to a 5RM on a 2:00 INT
PR 4x3 to a 3RM @ 63, 72, 81, 90% (challenge: 72, 78, 84, 90%) on a 2:00 INT

CONDITIONING
50-40-30-20-10
Wall Balls (20/14 lbs)
DU

ACCESSORY - 3x12
DB Curls
Banded Triceps Press Down


Tuesday
WEIGHTLIFTING:
3 POS CN+JK 7x1 @40, 45, 50, 55, 60, 65, 70% on a 2:00 INT
BN 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 82, 90, 95%) on a 2:00 INT

CONDITIONING
15-9-6
Alternating DBSN (70/55 lbs)
30-18-12
Alternating Pistol Squats

ACCESSORY
DB Row 3x15 e/s
GM 3x10 – slightly heavier than Tuesday, Jul 16th
Banded Leg Adduction
Banded Leg Extension


Wednesday
WEIGHTLIFTING
EMOTM for 12 min:
2 (PCN+PJK) @80%

A+B Partner Workout, 3 Rds:
4 min AMRAP, 1 min Rest:
A) 10 Burpee Box Jump Overs (30/24”)
B) 10 TTB
For each AMRAP, continue where you left off.

MIDLINE
3x10 Weighted GHD Sit Ups


Thursday
WEIGHTLIFTING
EMOTM for 12 min:
3 PSN @75%

CONDITIONING
Run 1.5mi
Pace: Try to set a pace around 105% of your one mile pace. Example: if your one mile time is 6 min (360 seconds) look for a mile pace of around 6:18 [(360sec)(105%) = 378 sec] and a total time under 9:27 (6:18 + 3:09).

Or
2k Row for time


Friday
WEIGHTLIFTING
CNJK 4x(2+1) @63, 72, 81, 90% (challenge: 72, 78, 84, 90%) on a 2:30 INT
BKSQ 4x2 @66, 77, 88, 95% (challenge: 76, 82, 90, 95%) on a 2:30 INT

CONDITIONING
A+B Partner Workout, 15 min AMRAP:
A) 30 Cal Row
B) 15 Burpees + 1 Rope Climb

ACCESSORY - 3x15
Overhead Banded Pull Aparts
Face Pulls


Saturday
WEIGHTLIFTING
HGSN 5x3 @50, 63, 72, 81, 90% (challenge: 65, 72, 78, 84, 90%) on a 2:30 INT
DL 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 82, 90, 95%) on a 2:30 INT

CONDITIONING
15-9-6
Bar MU
Deficit HSPU
KBS (70/55 lbs)

MIDLINE
Ab Wheel 3x12

The month of July is about trust. The ivy entwined around our crest represents the bonds we create with our teammates: how they keep us together, challenge us to grow, and hold us up.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of July 15th

"There is nothing better than a friend, unless it is a friend with chocolate."— Linda Grayson

Monday
WEIGHTLIFTING
BKSQ 3x8 @56, 68, 80% (challenge: 65, 73, 80%) on a 3:00 INT
Weighted Pull Up 4x3 to a 3RM* @75, 80, 85, 90% on a 2:00 INT
Scale with “dead-hang” or banded to reach as close as you can to 3 reps per set.
*Calculate your 1RM weighted pull up including your body weight + additional weight, then do your percentages off of this total and subtract your body weight to figure out additional weight…or just work up as close as you can to a 3RM on the fifth set.

CONDITIONING
27-21-12 (challenge: 33-27-21)
Calorie Row
HR Push Ups


Tuesday
WEIGHTLIFTING
SNPP 7x2 on a 1:30 INT

CONDITIONING
Run 3x800m, 2:00 Rest

Pacing: Take your fastest 800m time or goal for 800m time in seconds and use it as 100%.
Calculate your projected split times in seconds at 112, 106, and 100% for goal negative splits.
Example: Best/goal 800m time is 3 minutes. Convert minutes to seconds (3x60 = 180sec) then three splits at 112, 106, and 100% respectively:
1st split: (1.12)(180) = 202 seconds or 3 min 22 sec
2nd split: (1.06)(180) = 191 seconds or 3 min 11 sec
3rd split: goal of 3 min or faster

ACCESSORY
Pendlay Row 3x5 HTLW on a 1:30 INT
RDLs 3x8 Heavier Than Tuesday, Jul 9 on a 2:00 INT
3x15
Banded Leg Abduction
Leg Curls


Wednesday
WEIGHTLIFTING
FRSQ 5@50%, 3@60%, 2@70%, 4X1 @ 80, 88, 96, 100% on a 2:00 INT

CONDITIONING
4X 2:1 Interval AMRAP – pick up where you left off for total reps.
20 Double Unders
10 Alt OH Lunge (45/35 lbs)

MIDLINE
3x20 GHD Sit Ups


Thursday
WEIGHTLIFTING
BN 3x8 @56, 68, 80% (challenge: 65, 73, 80%) on a 2:30 INT

CONDITIONING
EMOTM for 12 min:
2 PSN @75%

Rest two minutes and go directly to:

Max Reps Burpees in 3:00


Friday
WEIGHTLIFTING
CNJK 5x1 to a H4tD on a 2:00 INT

CONDITIONING
Run 5x200m OT2M (100m down and back)

Pacing: Take your fastest 200m time or goal in seconds and use it as 100%.
Calculate your projected split times in seconds at 116, 112, 108, 104, and 100% for goal negative splits.
Example: Best/goal 200m time is 50 sec then five splits should be: 58, 56, 54, 52, and 50 seconds respectively.

ACCESSORY - 3x15:
DB Flyes
Banded Front Pull Downs


Saturday
WEIGHTLIFTING
SN 5x1 to a H4tD on a 2:00 INT

CONDITIONING
“BFF” - A/B Partner Workout, AMRAP 25:
3-6-9-12-15… (adding 3 reps every round)
Row Calories
Kettlebell Swings (55/35 lbs)
Wall Balls (20/14 lbs)

Alternate movements:
A does 3 Cal, B does 3 KBS, A does 3 WB
B does 6 Cal, A does 6 KBS, B does 6 WB, etc.

ACCESSORY
Weighted DIP to a 3RM 4x3 @72, 78, 84, 90%* on a 2:00 INT
Scale with banded ring dips or matador attachment to reach as close as you can to 3 reps per set.
*Calculate your 1RM weighted dip including your body weight + additional weight, then do your percentages off of this total and subtract your body weight to figure out additional weight…or just work up as close as you can to a 3RM on the third set.
3x8 Windmills to each side
3x10 Partner GHRaises
3x15 DB Shrugs

The month of July is about trust. The ivy entwined around our crest represents the bonds we create with our teammates: how they keep us together, challenge us to grow, and hold us up.

vanguard-crest-final-blackred+copy.jpg