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

Workouts for Week of July 8th

"Friendship is born at that moment when one person says to another, 'What! You too? I thought I was the only one.'"— C.S. Lewis

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

CONDITIONING faster (less than 1 min splits)
Row 6x250 OT2M

Take your fastest 250m time or goal for 250m time in seconds and use it as 100%.
Calculate your projected split times in seconds at 120, 116, 112, 108, 104, and 100% for goal negative splits.
Example: Best 250m time is 30 seconds, then six splits should be: 36, 34.8, 33.6, 32.4, 31.2, and 30 seconds respectively.

ACCESSORY - 3x15:
Banded Leg Adduction
Banded Leg Extension


Tuesday
WEIGHTLIFTING
Pendlay Row 3x8 @HTLW on a 2:00 INT
Good Morning 3x10 on a 2:00 INT - start light (bar) and go up from there with perfect form

CONDITIONING
A/B Partner Workout, AMRAP 12:
A) 9 STO (115/85 lbs)
B) 9 Box Jumps (24/20”)

MIDLINE
3x15 GHD Sit Ups


Wednesday
GWOD – 15 min

WEIGHTLIFTING
EMOM 12:
2 PSN @70%

CONDITIONING
Airdyne Intervals
5 Rds of 60 seconds on: 90 seconds off


Thursday
WEIGHTLIFTING
CNJK 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 84, 90, 95%) on a 2:30 INT
BN 4x5 @50, 60, 73, 85% (challenge: 55, 68, 77, 85%) on a 2:00 INT

CONDITIONING
EMOM 6:
12 Burpees
Adjust number of burpees to rest at least 30 seconds each round.

ACCESSORY - 3x15
Overhead Banded Pull Aparts
Face Pulls


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


Saturday
WEIGHTLIFTING
1 SNPP + 2 OHSQ 6x1 HTLW on a 2:00 INT

CONDITIONING
EMOTM for 12 min:
odd minutes) 8 Thrusters (95/65 lbs)
even minutes) 8 Pull Ups

ACCESSORY - 3x15
DB Curls
Banded Triceps Press Down

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.

Workouts for Week of July 1st

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.

Monday
WEIGHTLIFTING
2 SNPP + 2 OHSQ 6x1 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
21-15-9 (scale with 15-9-6)
GTO (115/83 lbs)
TTB
You will work for 6 minutes – if you finish your rep scheme, do additional sets with the reps from the last set (6 or 9). Do your best to attempt UB sets and only rest in-between UB sets.

Rest 3:00

Sprint 5x100m OTM – negative splits.

ACCESSORY
Weighted Pull Up 3x10 to a 10RM @52, 64, 75% (challenge: 60, 68, 75%)* on a 3:00 INT
*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 10RM on the third set.



Tuesday
WEIGHTLIFTING
FRSQ 6x3 @50, 63, 72, 81, 90, +/-% (challenge: 65, 72, 78, 84, 90, +/-%) on a 2:30 INT
Pendlay Row 3x10 @40, 45, 50% (of Bench) on a 2:00 INT

CONDITIONING – 15 min cutoff
3 Rds, each for time:
50 DU (Rx UB)
20 Burpees
1:00 Rest
Scale down to 3x100 single-unders or up to 3x25 triple-unders

ACCESSORY - 3x15:
Banded Leg Abduction
Leg Curls
RDLs 3x5 @60, 70, 80% (of CNJK) on a 2:00 INT


Wednesday
WEIGHTLIFTING
EMOTM for 12 min:
2 PSN @65%

CONDITIONING: 12 min Cutoff
“Jackie”
1km Row
50 Thrusters (45/35 lbs)
30 Pull Ups

MIDLINE
3x10 GHD Sit Ups


Thursday
Vanguard Gym/CrossFit Manassas will be CLOSED in observance of Independency Day. Happy Fourth of July!


Friday
WEIGHTLIFTING
CNJK 4x(3+1) 58, 87, 76, 85% (challenge: 67, 73, 79, 85%) on a 3:00 INT
BN 3x10 to a 10RM @52, 64, 75% (challenge: 60, 68, 75%) on a 3:00 INT

CONDITIIONING
4 Rds:
1:00 Airdyne/Row
1:00 Wall Sit, HS, Hollow Hold, and Rings Support Hold
1:00 Rest

ACCESSORY - 3x15:
DB Flyes
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
AMRAP 4x 2:1
8 Alternating Fr Rack Lunges (105/75 lbs)
8 TTB
8 Lateral Burpee Over Bar
Continue each AMRAP where you left off.

ACCESSORY
Weighted Dip 3x10 to a 10RM on a 3:00 INT
50 AbMat Situps (Rx’d UB)
3x10 Partner GHRaises
3x15 DB Shrugs


In your first year or more you can come in and PR everyday, as intra and inter neuromuscular adaption, coordination, VO2max, technique, strength, cross-sectional muscle diameter, efficiency, and other factors improve.

Past that point, growth is slower, and in increasingly painful slower increments. Percentage work becomes more critical as you move forward and continue to make increasingly smaller improvements.

Starting Monday, July 1st we will begin our most exacting programming cycle to date. Ratios of “sprint”, “interval”, and “long slow distance” (LSD) training in relation to your traditional conditioning workouts (running, rowing, swimming) and your “metabolic conditioning (MetCons)” are all carefully calculated to maximize your return on time investment.

Percentages based off your goal, projected, or actual competition or gym one rep max (1RM) for all strength and power work are suggested as the most efficient road to hitting your goals.

Please keep in mind that everyone is not exactly the same. There will be percentage schemes that work for you and others that will not. What is suggested for newer and more experienced members is a generalized approach that will be very successful for the vast majority of people. The longer you train, the more specific your training needs to be, so you may need to make adjustments over the years as you reach different plateaus.

Please log all of your workouts on BtWB and track your progress!!

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of June 24th

"A good plan violently executed now is better than a perfect plan executed next week." – General George Patton

Monday
WEIGHTLIFTING
BKSQ 7x1 to a 1RM on a 2:30 INT

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


Tuesday
WEIGHTLIFTING
BN 7x1 to a 1RM on a 2:00 INT

CONDITIONING
3:00 Burpees
3:00 Rest
2:00 Burpees
2:00 Rest
1:00 Burpees


Wednesday
WEIGHTLIFTING
DL 7x1 to a 1RM on a 2:30 INT

CONDITIONING
400m Sled Pull
400m DB Farmers Carry HTLT - 5 burpee penalty for every time weight is put down


Thursday
WEIGHTLIFTING
PR 7x1 to a 1RM on a 2:00 INT

CONDITIONING
Run 4x400m 1:1


Friday
WEIGHTLIFTING
20 Min SN or CNJK skill work
SNDR, Tall SN, High Hang SN, Tall JK, High Hang CN, etc

CONDITIONING
20 Min AMRAP:
5 Toes to Bar
10 Wall Balls (20/14 lbs)
15 Push Ups
20 Cal Row


Saturday
WEIGHTLIFTING
20 MIN to establish a 1RM Thruster

CONDITIONING
“Annie”
50-40-30-20-10
Double Unders
AbMat Sit Ups

The wings in our crest represent swiftness and protection. Any team without strong leadership
is sure to fail. A good leader ensures the mission is accomplished swiftly and takes
care of their people, protecting them from repeated mistakes.

Workouts for the Week of June 17th

"Great leaders are almost always great simplifiers, who can cut through argument, debate, and doubt to offer a solution everybody can understand." —General Colin Powell

Do all baseline workouts with strict percentages, not traditional CrossFit “Rx” weight standards (but do not exceed them).

Monday
TESTING - “Fran”
21-15-9
Thruster @50% 1RM
Pull Ups

PACING/RECOVERY
4x500m Row 1:1


Tuesday
20 min SN skill work – absolutely no lifts over 80%

CONDITIONING
3 Rds, each for time:
100 DU (300 Single Unders)
30 Push Ups
3:00 Rest
Do not include rest time in round time.
20 min cutoff


Wednesday
20 min HGCN + JK skill work – absolutely no lifts over 70%

Then:

TESTING - “Diane”
21-15-9
DL @50%
HSPU


Thursday
20 min gymnastics skill work - athlete’s choice

TESTING - 7 min AMRAP:
Burpees


Friday
TESTING
30 MU for time
-or-
30 Pull Ups and 30 Ring Dips for time
10 min cutoff

PACING/RECOVERY
6x400m Run 1:1


Saturday
TESTING
“Isabel”
30 SN for time @60%

-minimum 10:00 rest-

“Elizabeth”
21-15-9
Squat Clean @50%
Ring Dips


The wings in our crest represent swiftness and protection. Any team without strong leadership
is sure to fail. A good leader ensures the mission is accomplished swiftly and takes
care of their people, protecting them from repeated mistakes.

Workouts for Week of June 10th

"To command is to serve, nothing more and nothing less." — Andre Malraux

Monday
WEIGHTLIFTING
BKSQ 7x2 to a 2RM on 2:30 INT

CONDITIONING – 20 min cutoff
Run 6x400m 2:1

ACCESSORY - 3x8
Front Raise
Abduction Leg
Leg Curl

Tuesday

WEIGHTLIFTING
3 Pos CN 6x1 on a 2:30 INT – no more than 75%
BN 7x2 to a 2RM on a 2:00 INT

CONDITIONING
2k Row for time

ACCESSORY - 3 Rds:
MR Pull Ups
8 Rev Flyes
8 Bicep Curls


Wednesday
WEIGHTLIFTING
DL 7x2 to a 2RM on a 2:30 INT

CONDITIONING - 7 RFT:
1 Rope Climb, 15 ft (or 5 Pull Ups)
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (53/35 lbs)
20 Double Unders

ACCESSORY
3x15 (Weighted) GHD Sit Ups HTLW


Thursday
WEIGHTLIFTING
3 Pos SN 6x1 on a 2:00 INT – no more than 75%

CONDITIONING
Run 4x800m, 1:30 Rest


Friday
WEIGHTLIFTING
Press 7x2 to a 2RM on a 1:30 INT

CONDITIONING - “The Ghost”
6 Rds, 1:00 per station, of:
Calorie Row
Burpee
Double Under
Rest

ACCESSORY - 3x8
DB Row e/s
Ab Wheel


Saturday
WEIGHTLIFTING
Split Jerk 7x2 on a 2:00 INT

CONDITIONING
A/B Partner Workout, alternating movements
Partner “Mary” - AMRAP 20:
5 HSPU
10 Alternating Pistol Squats
15 Pull Ups

The wings in our crest represent swiftness and protection. Any team without strong leadership
is sure to fail. A good leader ensures the mission is accomplished swiftly and takes
care of their people, protecting them from repeated mistakes.

Workouts for Week of June 3rd

June is about leadership.

The wings in our crest represent swiftness and protection. Any team without strong leadership
is sure to fail. A good leader ensures the mission is accomplished swiftly and takes
care of their people, protecting them from repeated mistakes.

Monday
WEIGHTLIFTING
PR 6x3 @40, 60, 80, 84, 88, 92% or HTLW on a 2:00 INT

CONDITIONING - 3 RFT:
75 DU
30 Wall Balls (20/14 lbs)
15 Power Cleans (95/65 lbs)

MIDLINE
75AbMat SitUps
75 AbMat Extensions


Tuesday
WEIGHTLIFTING
FRSQ 6x3 @70, 75, 80, 84, 88, 92% on a 2:00 INT
GM 3x8 on a 2:30 INT

CONDITIONING - 3 RFT:
25 Burpees
15 TTB


Wednesday
WEIGHTLIFTING
SN 7x2 @55, 65, 70, 75, 80, 85, 90% on a 2:00 INT
BKSQ 4x3 @80, 84, 88, 92% or HTLW on a 2:30 INT
Weighted Pull Up 6x3 on a 2:00 INT

ACCESSORY - 3x8
Biceps Curls
Triceps Extensions


Thursday
WEIGHTLIFTING
PCN + HGPCN + JK 7x1 @50, 55, 60, 65, 70, 75, 80% on a 2:00 INT
BN 4x3 @80, 84, 88, 92% or HTLW on a 2:00 INT

CONDITIONING
10, 9, 8, 7…3, 2, 1
Thruster (45/35 lbs)
BJO (24/20”)
KBS (70/55 lbs)


Friday
GWOD - 20 min

CONDITIONING
Row 3x1000m (or 800m Run)
1:30 Rest


Saturday
WEIGHTLIFTING
DL 6x3 @40, 60, 80, 84, 88, 92% or HTLW on a 2:30 INT

CONDITIONING - NFT:
15 (W) GHD Sit Ups – Scale with AbMat Sit Ups
400m DB Farmer Carry – At least as heavy as two weeks ago. 5 Burpee penalty for every time you put down the DBs.
15 (W) GHD Sit Ups – Scale with AbMat Sit Ups
400m DB Farmer Carry – At least as heavy as two weeks ago. 5 Burpee penalty for every time you put down the DBs.
15 (W) GHD Sit Ups – Scale with AbMat Sit Ups

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of May 27th

"Motivation aside, if people get better at these life skills, everyone benefits: The brain doesn't distinguish between being a more empathic manager and a more empathic father." Daniel Goleman

Monday
Vanguard Gym/CrossFit Manassas is closed in observance of Memorial Day. Rest, revel, remember.


Tuesday
WEIGHTLIFTING
SN 6x3 up to 80% on a 2:30 INT
BKSQ 6x3 to a 3RM on a 2:30 INT

CONDITIONING
Individual Regional Event #6 Remix - 5 RFT:
20 DU
10 HSPU
8 TTB
6 STO (135/95 lbs)
10 Stationary Ft Lunge (135/95 lbs)
15 min cutoff

ACCESSORY - 3x10:
DB Front Raise
Banded Abduction Leg
Banded Leg Curl


Wednesday
WEIGHTLIFTING
CN + JK 6x(3+1) up to 75% on a 2:30 INT
BN 6x3 to a 3RM on a 2:00 INT

CONDITIONING - 3 Rds, NFT:
10 DB Row e/s
10 (W) Pistol Squats / Cossack Squats
10 Turkish Get Ups
1:00 Rest


Thursday
WEIGHTLIFTING
DL 6x3 to 3RM on a 2:30 INT

CONDITIONING - 5 RFT:
20 WB (20/14 lbs)
20 Calorie Row
20 Alt DBSN (70/50 lbs)
25 min cutoff

ACCESSORY - 3x10:
GHD Weighted Sit Up
GHD Weighted Hip Extension


Friday
CONDITIONING
10, 9, 8…3, 2, 1
HSPU
AbMat Sit Up
PSN (95/65 lbs)
15 min cap

-4 min rest-

Run 8x200m every 2:00 – negative splits


Saturday
WEIGHTLIFTING
Press 6x3 on a 2:00 INT

CONDITIONING
Row 6x500m 2:1
or
Run 8x200m every 2:00 if you didn’t do it yesterday.

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 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.