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