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.