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.

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