Workouts for Week of May 27th

"Motivation aside, if people get better at these life skills, everyone benefits: The brain doesn't distinguish between being a more empathic manager and a more empathic father." Daniel Goleman

Monday
Vanguard Gym/CrossFit Manassas is closed in observance of Memorial Day. Rest, revel, remember.


Tuesday
WEIGHTLIFTING
SN 6x3 up to 80% on a 2:30 INT
BKSQ 6x3 to a 3RM on a 2:30 INT

CONDITIONING
Individual Regional Event #6 Remix - 5 RFT:
20 DU
10 HSPU
8 TTB
6 STO (135/95 lbs)
10 Stationary Ft Lunge (135/95 lbs)
15 min cutoff

ACCESSORY - 3x10:
DB Front Raise
Banded Abduction Leg
Banded Leg Curl


Wednesday
WEIGHTLIFTING
CN + JK 6x(3+1) up to 75% on a 2:30 INT
BN 6x3 to a 3RM on a 2:00 INT

CONDITIONING - 3 Rds, NFT:
10 DB Row e/s
10 (W) Pistol Squats / Cossack Squats
10 Turkish Get Ups
1:00 Rest


Thursday
WEIGHTLIFTING
DL 6x3 to 3RM on a 2:30 INT

CONDITIONING - 5 RFT:
20 WB (20/14 lbs)
20 Calorie Row
20 Alt DBSN (70/50 lbs)
25 min cutoff

ACCESSORY - 3x10:
GHD Weighted Sit Up
GHD Weighted Hip Extension


Friday
CONDITIONING
10, 9, 8…3, 2, 1
HSPU
AbMat Sit Up
PSN (95/65 lbs)
15 min cap

-4 min rest-

Run 8x200m every 2:00 – negative splits


Saturday
WEIGHTLIFTING
Press 6x3 on a 2:00 INT

CONDITIONING
Row 6x500m 2:1
or
Run 8x200m every 2:00 if you didn’t do it yesterday.

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.

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