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.

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