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.

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