Workouts for Week of May 6

May is all about motivation.

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.

Monday
WEIGHTLIFTING
SNBAL 7x2 on a 1:30 INT
BKSQ 3x8 on a 3:00 INT

CONDITIONING
A+B Partner Workout, 4 RFT:
10 Burpee BJO (24/20”)
20 AbMat Sit Ups

ACCESSORY - 3x12
Abduction Leg
Leg Curl
Adduction Leg
Leg Extension


Tuesday
WEIGHTLIFTING
HGCN + JK 7x(2+1) AHAP on a 2:00 INT
BN 3x8 on a 2:30 INT

CONDITIONING – 20 min cutoff
3k Row
-or-
2 mi Run

ACCESSORY - 3 Rds:
MR Ring Rows
12 DB Flye
12 DB Tris Ext


Wednesday
WEIGHTLIFTING
3 POS SN 8x1 @50-60% on a 2:00 INT
DL 3x8 on a 3:00 INT

CONDITIONING - NFT:
3x15 W GHD Sit Ups and Extensions HTLW
3x15 Unbroken Thrusters AHAP


Thursday
CONDITIONING
“Badger” - 3 RFT:
30 “Squat” Cleans @30% of 1RM
30 Pull-Ups
800m Run
40 min cutoff


Friday
WEIGHTLIFTING
W Pull Ups 7x2 on a 1:30 INT
PR 3x8 on a 2:30 INT

CONDITIONING
3 Rds, 90 seconds on / 30 seconds off:
Single Unders / DU / TU
-3:00 Rest-
3 Rds, 60 seconds on / 30 seconds off:
KBS
5 burpee penalty for every time the KB touches the ground during the work interval.

ACCESSORY
Sled Drag Backward 400m


Saturday
WEIGHTLIFTING
PCN + PP + PJ + JK 8x1 AHAP on a 2:00 INT
1 ¼ FRSQ 7x2 on a 2:30 INT

CONDITIONING
On a running clock:
0:00 MR Ring Dips
1:00 MR WB (20/14 lbs)
2:00 Rest
3:00 MR Ring Dips
4:00 MR WB
5:00 Rest
6:00 MR Ring Dips
7:00 MR WB

ACCESSORY
3x12 DB Shrug
3x12 Band Lat Pulldown
SN LO + PU 5x3 on a 2:00 INT

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