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
TBD

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Workouts for Week of March 11

“Life is either a daring adventure or nothing at all.” Helen Keller

Monday
STRENGTH
6X3 BN to a 3RM on a 2:00 INT

CONDITIONING – EMOTM for 10 min:
odd minutes) 6-10 UB PSN
even minutes) 6-10 Bar-Facing OTB Burpees

ACCESSORY:
DB Row 3X10
Flyes 3X10
Overhead Triceps Extensions 3X10


Tuesday
STRENGTH
6X3 BKSQ to a 3RM on a 2:30 INT

CONDITIONING
A/B Parnter Workout, 15 min AMRAP:
12 SA DB HGPCNJK (55/35 lbs)
12 CTB Pull Ups
12 Cal Row


Wednesday
EMOTM for 16 min (no more than 30 seconds work each minute):
odd minutes) 9 UB Thrusters
even minutes) 30 Double Unders

MIDLINE - accumulate:
50 AbMat/GHD Hip Extensions
4:00 Plank
25 KB Windmills e/s


Thursday
SNDR/SNBAL 6X3

1 Round every 4:00 for 5 Rounds:
5 HSPU
10 Wall Balls (20/14 lbs)
15 AbMat Sit Ups
Run 200


Friday
19.4 - TBA!


Saturday
WEIGHTLIFTING
Max SN 7X1
Max CNJK 7X1
FRSQ 4X3 to a 3RM


When you come to something standing in the way between you and your goals, is it an obstacle or a challenge? I would encourage you to take the positive mindset and tackle it as a challenge. Obstacles are impediments and roadblocks, while a challenge allows you to grow from the experience and be able to help others when they reach the same or similar sticking points.

Don’t be afraid to ask for help in working through challenges. It’s likely your friends, family, coaches and/or teammates have been in similar situations and may be able to help you. But know that you must be dedicated and determined to do the necessary work to get you to where you want to go.

Stay positive in your approach and outlook. Time for a little self-analysis: Are you that friend at times that allows negativity to creep in and make you criticize, condemn, and complain about the events, people, or situations in your life?

This brings me to this month’s challenge. No criticizing, condemning, or complaining. None. Not one little bit. Penalty: 15 burpees. Thirty days of no whining, sniveling, or blaming others for our problems. Thirty days of looking for the positive mindset and solution. Thirty days of looking at the challenges before us as opportunities and not obstacles.

If you accept the challenge, you and those teammates that are participating will hold you accountable. If you don’t step up to this challenge, don’t try to assess a penalty on someone who is – that will lead to your being part of the challenge and kicking it off with 50 burpees.

Workouts for Week of March 4

“A crisis creates the opportunity to dip deep into the reservoirs of our very being, to rise to levels of confidence, strength, and resolve that otherwise we didn't think we possessed.”

Jon M. Huntsman Sr.

Monday
DL 6X3 HLT on a 2:30 INT

EMOM for 10 min:
odd minutes) 6-12 SA DB HGPCNJK (55/35 lbs) (half on one arm, then switch)
even minutes) 6-12 Burpee Box Jump Overs (24/20”)


Tuesday
BN 6X3 HLT on a 2:00 INT

A/B Partner Workout, alternating movements
AMRAP 20 min:
30 Cal Row
25 Ab Mat Sit Ups
20 Russian Kettlebell Swings (70/55 lbs)
15 Push Ups
10 CTB Pull Ups

Accessory - 3X10
Rev Band Flyes
Hammer Curls


Wednesday
Thrusters 6X3 on a 2:30 INT

5 Rds:
1:00 Airdyne
1:00 active rest in bottom of squat, handstand, or hollow body position
1:00 Rest


Thursday
6x500m Row 2:1 - 30 min cutoff


Friday
Open Workout 19.3 - TBA!


Saturday
SN 6X3 to a 3RM
CNJK 4X2 to a 2RM
Pendlay Rows 3X10
Ring Push Ups 3XMR

When you come to something standing in the way between you and your goals, is it an obstacle or a challenge? I would encourage you to take the positive mindset and tackle it as a challenge. Obstacles are impediments and roadblocks, while a challenge allows you to grow from the experience and be able to help others when they reach the same or similar sticking points.

Don’t be afraid to ask for help in working through challenges. It’s likely your friends, family, coaches and/or teammates have been in similar situations and may be able to help you. But know that you must be dedicated and determined to do the necessary work to get you to where you want to go.

Stay positive in your approach and outlook. Time for a little self-analysis: Are you that friend at times that allows negativity to creep in and make you criticize, condemn, and complain about the events, people, or situations in your life?

This brings me to this month’s challenge. No criticizing, condemning, or complaining. None. Not one little bit. Penalty: 15 burpees. Thirty days of no whining, sniveling, or blaming others for our problems. Thirty days of looking for the positive mindset and solution. Thirty days of looking at the challenges before us as opportunities and not obstacles.

If you accept the challenge, you and those teammates that are participating will hold you accountable. If you don’t step up to this challenge, don’t try to assess a penalty on someone who is – that will lead to your being part of the challenge and kicking it off with 50 burpees.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of February 25

“Nothing is easier than saying words. Nothing is harder than living them day after day.” —Arthur Gordon

Monday

WEIGHTLIFTING
3 Pos SN (top down) 8x1 on a 2:00 INT

CONDITIONING - “Diane”
21-15-9
HSPU
DL @50% 1RM


Tuesday

WEIGHTLIFTING
2 Pos CN (top down) 6x1 on a 1:30 INT

PR 5x5 HLT on a 2:00 INT

CONDITIONING - EMOM for 12 min:
min 1, 4, 7, 10) :30 WB (20/14 lbs)
min 2, 5, 8, 11) :30 DU / SU
:min 3, 6, 9, 12) :30 MU / CTB Pull Ups

ACCESSORY - 3x10
Flyes
Triceps Extensions


Wednesday

WEIGHTLIFTING
EMOTM for 10 min: SN Ladder – 50, 55, 60, 65, 70, 75, 80, 85, 90, 95%
Do not add weight if you miss an attempt. Attempt the same weight on the next minute.

CONDITIONING
“Elizabeth”
21-15-9
CN @50-60% 1RM
Ring Dip

Thursday
BN 6x3 to a H4TD (heavy for the day) on a 2:30 INT

CONDITIONING
Rowing “Nancy” - 5 RFT:
500m Row
15 OHSQ (95/65 lbs)


Friday

CrossFit Open 19.2 - TBA!


Saturday

WEIGHTLIFTING
Pair up for counting and help loading – skill/performance level not an issue
on pairing today. Run two heats with teammates helping to load partner’s bar.
EMOTM for 10 min: CNJK Ladder – 50, 55, 60, 65, 70, 75, 80, 85, 90, 95%
Do your percentages ahead of time and come to class with a plan! Do not add weight if you miss an attempt. Attempt the same weight on the next minute.

CONDITIONING
AMRAP 12:
15 Box Jumps (24/20”)
12 Push Presses (115/75 lbs)
9 TTB

ACCESSORY
DB Shrugs 5x5
MR Ring Dips 3x
Banded Lat Pull Down 310
GHD Hip Ext 3x15

In battle the goal is to win, but we have to have a battle plan to know exactly how we are going to go about winning. The griffin and bear in the Vanguard Gym crest are rampant facing out ward to show a readiness for challenges and armed to show they are prepared for battle. They should serve as a reminder for you to embody these team values.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of February 18

"To increase your effectiveness, make your emotions subordinate to your commitments."—Brian Koslow

Monday
STRENGTH
BKSQ 5X5 HLT on a 3:00 INT

CONDITIONING
A/B Partner Workout, 6 RFT:
5 CTB Pull-ups
10 Toes to Bar
15 SA DB HGPCNJK (55/35 lbs)
15 min cutoff


Tuesday
STRENGTH
BN 5X5 HLT on a 2:30 INT

CONDITIONING
2 RFT (scale with 4 RFT of half):
100 DU/200 SU
50 STO @33%
50 AbMat Sit-Ups
20 min cutoff


Wednesday
SKILLWORK - pistol squat progression (deck squats > cossack squat > pistol squat)

CONDITIONING - EMOTM for 20 min:
odd minutes) 1 Cluster + 2 Thrusters @slightly HLT depending on performance from Feb 6th
even minutes) 10 WB (20/14 lbs)
can split class and double up switching order of stations

MIDLINE
50 AbMat or GHD Hip Extensions
30 e/s KB Windmills
break both up however you need to


Thursday
SKILLWORK - SA DBSN (focus: breathing, power vs muscle snatch, transition, opposite hand not on leg)

SN Skill Session - 15 min
OHSQ, or
SNDR, or
Tall SN

CONDITIONING
A+B Partner Workout, 5 RFT:
12 Alternating SA DBSN (55/35 lbs)
500m Row
25 min cutoff


Friday
CrossFit Open 19.1 - TBA!


Saturday
COMP TEAM
10 X 15’ rope climb for time – SAFELY descend hand over hand
Deficit HSPU/HSPU Skill Development – 15 min

SKILLWORK
Burgener WU - 8 min
Ring Muscle Up transitions - 8 min

POWER and STRENGTH
“Amanda”
9-7-5
MU
SN @65%

Rest 5 min

CONDITIONING
Tabata burpees
:20 on / :10 off x14


In battle the goal is to win, but we have to have a battle plan to know exactly how we are going to go about winning. The griffin and bear in the Vanguard Gym crest are rampant facing out ward to show a readiness for challenges and armed to show they are prepared for battle. They should serve as a reminder for you to embody these team values.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of February 11

“There are no shortcuts to any place worth going.” ― Beverly Sills

Monday

SKILLWORK - 5 min
Double Unders

STRENGTH – 20 min
DL 7X2 to a 2RM on a 2:00 INT

CONDITIONING - 15 min
3X3:00 on / 1:00 off AMRAP :
10 SA DB HGPCNJK (55/35 lbs)
15 TTB
20 Burpees


Tuesday

SKILLWORK - 5 min
gymnastics kip, for both TTB and pull ups

WORKOUT - with a running clock:
00:00
1 Set MR CTB Pull Ups
PR 7X2 to a 2RM on a 1:30 INT
Set up 70% of 2RM for later

12:00
1 Set MR CTB Pull Ups

14:00
AMRAP 1 - 4:00:
15 KBS (55/35 lbs)
20 AbMat Sit Ups

20:00
1 Set MR CTB Pull Ups

22:00
AMRAP 2 - 4:00:
15 STO @70% of 2RM Press
10 Bench Hurdles

28:00
3X15 band pull aparts on a 1:30 INT

Record 3 set MR CTB pull ups, AMRAP 1, AMRAP 2, and weights for press
Can split big class into two groups and switch order of AMRAPs


Wednesday

TECHNIQUE - 5 min
rowing positions (2 of them: catch and drive)

WEIGHTLIFTING
3 Pos SN 6x1 on a 2:30 INT
start at 60% and increase if catching at the bottom of the squat

CONDITIONING
A/B Partner Workout - 5 RFT:
A) 20 Wall Balls (20/14#) B) 250m Row

MIDLINE - 3 Rounds:
20 Flutterkicks
15 GHD / AbMat Hip Extensions
10 KB Windmills e/s


Thursday

TECHNIQUE - 5 min
cycling power clean and jerks

7 min AMRAP:
2 PCN+PJK @70%
4 Pull Ups
6 Push Ups

Rest 5 min, then:

3X1:00 each:
Double Unders / Single Unders
Airdyne Bike
Rest
record DU rounds


Friday

TECHNIQUE - 5 min
pistol squat progression (deck squats > cossack squat > pistol squat)

STRENGTH - 30 min
W Pull Up 7X2 to a 2RM
DE BKSQ 8X2 @60% OTM
DE BN 8X3@ 60% OTM


Saturday

WORK CAPACITY - EMOTM for 15 min:
PCN + 2 HGCN
Base your weight off of Jan 16th workout – 3 burpee penalty for every time you drop the weight.

Rest 5 min

CONDITIONING
A/B Partner Workout, alternating movements, 10 min AMRAP:
5 HSPU (scale with seated DB Presses)
10 Alternating DBSN (70/50 lbs) Getunderit!
15 Cal Row

In battle the goal is to win, but we have to have a battle plan to know exactly how we are going to go about winning. The griffin and bear in the Vanguard Gym crest are rampant facing out ward to show a readiness for challenges and armed to show they are prepared for battle. They should serve as a reminder for you to embody these team values.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of February 4

"If I set for myself a task, be it so trifling, I shall see it through. How else shall I have confidence in myself to do important things?" - George Clason

Monday
TECHNIQUE
Single Arm DB Hang Power CNJK – find working weight for conditioning

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

CONDITIONING - 12 min AMRAP:
A/B Partner Workout alternating rounds:
12 SA DB HGPCNJK (6 right, 6 left) (55/35#)
24 Double Unders (Rx UB)

Tuesday
SKILL – 10 min
Handstand skill work
Scale with wall walks, pike, etc

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

CONDITIONING
Max Burpees in 7 min

ACCESSORY - 3 Rounds on a 2:00 INT:
10 Flyes
10 Curls

Wednesday
TECHNIQUE
Agility - Lateral Movement Ladder Drills

WORK CAPACITY
12 min EMOTM:
3 Clusters – weights should be lighter than thrusters from 30 Jan

EMOTM: “Death by” CTB Pull Ups
With a continuously running clock perform:
1 Chest-to-bar Pull-up in the first 1 min
2 Chest-to-bar Pull-ups in the second 1 min
3 Chest-to-bar Pull-ups in the third 1 min
...
Continuing this for as long as you are able.
Scale with pull ups, ring rows etc

MIDLINE – 3 Rounds, not for time (NFT):
15 AbMat/GHD SitUps
15 Banded Good Mornings
15 MedBall Lunging Twists

Thursday
HGSN 7X2 to a 2RM

CONDITIONING - 4 RFT:
500m Row
3 Rope Climbs 15’
20 min cutoff

Friday
STRENGTH – 8 min EMOTM:
2 DL @60% and 3 PR @60%
Two bars: 1 in the rack and 1 on the floor. At the top of the minute hit your 2 Deadlift pulls and move immediately to the Press and hit 3 as fast as possible.

CONDITIONING - 8 Rounds:
AirDyne 30 seconds work : 30 seconds rest

ACCESSORY – 3 Rounds on a 5:00 INT
MR Push Ups
10 e/s DB Row
10 e/s DB Triceps Extensions

Saturday
Warm up and technique review for CNJK
1 set MR Ring Dips
7X2 CNJK 75-85% on a 2:30 INT

1 set MR Ring Dips
set up for Bucket of Awesome

1 set MR Ring Dips
A/B Bucket of Awesome – 15 min
Two person team alternates through all stations with no additional rest round – one person works at a time. Pay attention to the weights and movements.

3X1:00 MR each:
Knees to Elbow
OHSQ @50%
OTB Burpees
Shoulders to Overhead @50%
Bench Jump Over - Hands on bench, bounding feet over - scale with mountain climbers
Keep Score!!

In battle the goal is to win, but we have to have a battle plan to know exactly how we are going to go about winning. The griffin and bear in the Vanguard Gym crest are rampant facing out ward to show a readiness for challenges and armed to show they are prepared for battle. They should serve as a reminder for you to embody these team values.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of January 21

Monday

POWER – 10 min
Warm Up to:
SN 3X1 @85% on a 1:30 INT

STRENGTH – 20 min
Technique and Warm Up to
BKSQ 5X5 to a 5RM on a 3:00 INT

CONDITIONING - 11 min (can run multiple heats)
3X 3:00 AMRAP w/ 1:00 rest in between AMRAPs:
3 PCN @45% CN 1RM no more than: 135/95 lbs
6 Push Ups
9 Air Squats

Tuesday
POWER – 10 min
Warm Up to:
CNJK 3X1 @80% on a 1:30 INT

STRENGTH – 20 min
BN 5X5 to a 5RM on a 3:00 INT

CONDITIONING – 12 min cutoff
21-15-9
Pull Ups
Ring Dips
DB/KB Snatch (70/55 lbs)

Wednesday
STRENGTH - 15 min
Dynamic Effort Deadlift 8X2 @50% on a 1:30 INT

CONDITIONING – 12 min cutoff
3 RFT:
60 DU (UB Rx) (scaling 1:30 of single unders)
15 Thrusters @55% of CNJK 1RM
1:00 Rest

ACCESSORY - 3X:
10 DB Row
10 Hammer Curls
10 DB kickbacks

Thursday
POWER – 25 min
On a 1:30 INT
SN 8X1 @ 70%
CNJK 6X1 @ 65%

CONDITIONING - 16 min
Row 4 X 2:00 work : 2:00 rest

Friday
STRENGTH – 15 min
Shoulder Press 5X5

CONDITIONING
30 Lateral Burpee Box Jump Overs for time
3:00 rest
30 Burpees for time
3:00 rest
30 Wall Balls for time

ACCESSORY
3X15
GHD Hip Extensions
GHD Sit Ups

Saturday

POWER – 30 min
15 min ea to establish Max SN, CNJK for the day
If working as a skill and not ready to test run 6X3 for both

CONDITIONING
A+B Partner Workout, 4 RFT:
15 TTB
500m Row

Workouts for Week of January 14

Monday

STRENGTH - 20 min
5X5 Back Squat

CONDITIONING - 15 min cutoff
1:30 Max Rep Wall Balls (20/14#)
1:30 Rest
“Annie”
50-40-30-20-10
Double Unders/Single Under
AbMat Sit Ups
1:30 Rest
1:30 Max Rep Wall Balls (20/14#)
Score WB#1, WB#2, and Annie time

Tuesday

STRENGTH – 20 min
Review Spotting and proper use of spotter arms for bench
5X5 Bench Press

CONDITIONING - 10 min
Review KB swing technique and TTB scaling
8 min AMRAP:
8 Kettlebell Swings (70/55#)
8 TTB
8 Burpees

ACCESSORY WORK - 3X:
10 DB Triceps Extensions
10 DB Front Raises
10 Hammer Curls
10 DB Rows

Wednesday

Technique Review and Warm Up to:
WORK CAPACITY
EMOTM for 10 min:
3 Power Cleans @60%

Rest 5 min

CONDITIONING - 12 min cutoff
3 Rounds for time:
30 Box Jumps (step down)
20 Push Ups
10 Pull Ups

ACCESSORY
make up Accessory work from Tuesday if you weren’t here

Thursday

SKILLS
Technique review, scaling, and warm up to:
9, 6, 3 – NFT – 10 min Cutoff
Muscle Up (can scale with chest to bar, pull up, ring row)
Snatch @60-70% (can scale with HG, OHSQ, etc)

CONDITIONING
4X Row - 3:00 work/3:00 rest for distance – mobility during rests

ACCESSORY
make up Accessory work from Tuesday if you weren’t here

Friday

Warm Up and Mobility

STRENGTH
Deadlift technique review, warm Up, and set up for:

5 Rounds, 1 round every 5:00
Deadift X5
Max Rep Ring Dips

CONDITIONING
Airdyne 5X 1:1

Saturday - reminder: group class is at 9AM; 10AM is now an olympic lifting hour with Coach Jody. Work on technique and get hands on coaching focused all on the Snatch, Clean, and Jerk.

WEIGHTLIFTING - 20 min
Snatch 6X3 – focus on getting under the bar quickly, and being comfortable with the recieving position - not setting a PR - work tall SN - SN drop - SN balance - work with the coach to see where you should be.

STRENGTH - 15 min
5X5 Shoulder Press
6X10 Band Flyes between shoulder press sets - alternate palms up and down

CONDITIONING
A+B Partner Workout, 5 Rounds for time:
250m Row
10 GHD SitUps or 20 AbMat SitUps