Workouts for Week of September 2nd

The helmet, depicted on the shield, denotes wisdom and security in defense; strength, protection, and invulnerability. We share knowledge openly – we constantly ask of ourselves, “What have I done to make the team better today?” We seek to be The Eternal Student.


Monday
Vanguard Gym/CrossFit Manassas will be CLOSED in observance of Labor Day. Enjoy your long weekend, be safe, and come back ready to train!


Tuesday
WEIGHTLIFTING
BKSQ 5x5 on a 2:30 INT

CONDITIONING
Max Rep Wall Balls (20/14 lbs) in 1:30
Rest 1:30
“Annie”
50-40-30-20-10
DU/SU
Rest 1:30
Max Rep Wall Balls (20/14 lbs) in 1:30
15 min cutoff
Record WB#1, WB#2, and Annie time


Wednesday
WEIGHTLIFTING
BN 5x5 on a 2:00 INT

CONDITIONING
A/B Partner Workout, alternating movements - 16 min AMRAP:
8 KBS (70/55 lbs)
8 TTB
8 Burpees

ACCESSORY - 3x10:
DB Triceps Extensions
DB Front Raises


Thursday
WORK CAPACITY - EMOTM for 10 min:
3 PCN @65% of Power Clean

Rest 5:00

CONDITIONING - 3 RFT:
30 Box Jump (24/20”)
20 Push Up
10 Pull Ups
12 min cutoff

ACCESSORY - 3x10:
Hammer Curls
DB Rows


Friday
WEIGHTLIFTING
5 Rounds, 1 Round every 5:00 min:
5 DL
MR Ring Dips

CONDITIONING
5 Rounds of 1 minute on : 1 minute off
Airdyne

ACCESSORY - 3x10:
DB Seated Shoulder Press
Cable Reverse Flyes


Saturday
WEIGHTLIFTING
SN 6x3 on a 2:30 INT

CONDITIONING
A+B Partner Workout, 5 RFT:
A) 30/25 Calorie Row
B) 10 GHD Sit Ups or 20 AbMat SitUps

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