Workouts for Week of April 1st

“If you want to build a ship, don’t drum up people together to collect wood and don’t assign them tasks and work, but rather teach them to long for the endless immensity of the sea.” - Antoine de Saint-Exupery

April 1 2019 - WEEK #1

This is the beginning of a new twelve-week cycle for everyone. We will be hitting the
Olympic lifts pretty heavy and also working on our “beach muscles” for the upcoming
summer months. You will still see your Powerlifting movements mixed in, and you
shouldn’t loose much off your strength totals with all of the technical weightlifting we
will be doing.

I will be cutting back the conditioning a little during the strength bias days, as
compared to when we were preparing for the Open, but for you endurance nuts there — don’t worry. There will still be a really good mix and progression of effective intervals and longer time
domains on Thursdays, along with your normal conditioning on your
other four days.

If you have the time to go down to the accessory area at the end of, or after, class to do the
ACCESSORY work it will help you with keeping your push/pull movements balanced,
hit your “beach muscles”, and I believe improve and maintain your overall joint health
and stability. In general the ACCESSORY work isn’t done for time, but don’t dawdle
either.

Members of the Competition Team should always do the ACCESSORY work.

As always, please let me know if you have any questions on the programming, what
programming you should be following based on your goals, or anything else.
Thanks!
-Coach


Monday
SKILL DEVELOPMENT - 10 min
Choose one according to skill level:
wall walk X10
wall-supported or free-standing handstand 3X20 sec
ring, deficit, or regular HSPU 3X8
50 shoulder touches
Hand Stand Walk 50 feet

WEIGHTLIFTING
SN PP 5X5 on a 2:00 INT
Start light and work your way up safely demonstrating proper “catching” technique.
BKSQ 3X10 to a 10RM on a 3:00 INT
(target 65, 70, 75% 1RM)

CONDITIONING
Row 8X250m 1:1
Keep track of your splits. Burpee penalty: 1 burpee-per-second for every split that deviates more than 5 seconds from the previous one.

ACCESSORY - 3X15
Leg Abduction
Leg Curl


Tuesday
SKILL DEVELOPMENT - 10 min
Bar or Ring (one or the other) Muscle Up Progression
3X8 from the knees, bands, eccentrics, kipping, and or false grip

WEIGHTLIFTING
HHGSN 6X3 @60-70% on a 2:00 INT
HHGNCN + JK 6X(3+1) @55-65% on a 2:30 INT

CONDITIONING - 3X
MR Pull Ups
25 DU
1:00 Rest

ACCESSORY - 3X15
Reverse Banded Flyes
Biceps Curls

Wednesday
SKILL DEVELOPMENT - 10 min
Rope Climb Progression

STRENGTH
DL 3X10 to a 10RM on a 3:00 INT
PR 3X10 to a 10RM on a 3:00 INT
Start at around 60% 1RM.

MIDLINE - 3X
10 (W) GHD Sit Ups
10 (W) GHD Hip Extensions
10 Windmills e/s
Only do weighted variations if you have completed a cycle of regular GHD sit/ext.
Scale w/ AbMat if necessary.

Thursday
SKILL DEVELOPMENT
Pose Running Technique - 800m warm up run focusing on pose technique

CONDITIONING - 5 RFT:
15 PP @40% 1RM
12 OTB Burpees
10 Toes to Bar

ACCESSORY
3X MR Pull Ups if you didn’t do them Tuesday


Friday
SKILL DEVELOPMENT - 10 min
“Goat Work”

WEIGHTLIFTING
3 Pos SN 10X1 @60-70% on a 2:00 INT

CONDITIONING - 3 Rounds:
MR Ring Push Ups
800m Run
1:00 Rest
Record Ring Push Ups and run times separately.

ACCESSORY
SN Pull 5X5 @95% on a 2:00 INT
3X15 DB Front Raises e/s
3X15 DB Rows e/s


Saturday
SKILL DEVELOPMENT - 10 min
Pistol 3X8 e/s – scale as necessary
OHSQ - accumulate 2:00 at the bottom (with PVC or empty bar)

WEIGHTLIFTING
1 ¼ OHSQ 7X2 on a 2:00 INT
3 POS CN 6X1 @60-75% on a 2:00 INT
PP + PJ + JK 6X1 AHAP on a 2:00 INT

CONDITIONING
Tabata Double Unders
Rest 1:00
Tabata AbMat Sit Ups

ACCESSORY
3X8 RDLs
3X15 DB Lat Raises
3X10 Ab Wheel

Our shield is not divided. It is united by teamwork. As iron sharpens iron, one person sharpens another. There is no ego in our training, we support and trust in each other to prepare our team for battle.

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Workouts for Week of March 25

“Invest your energy in the things you can control.” Steve Backley

Monday
SKILL - 10 minutes
Pistol Squat progressions or work up to 3X12

STRENGTH
BKSQ 7X2 to a 2RM on a 2:30 INT

CONDITIONING:
AMRAP 4x 2:1
10 PSN @50% 1RM
10 OTB Burpees
Try to keep moving the entire two minutes and only rest during the 1 min rest. Each AMRAP, continue where you left off.


Tuesday
SKILL - 10 min
(B)MU progressions or skill work up to 3X8

STRENGTH
Bench Press 7X2 to a 2RM on a 2:00 INT

CONDITIONING
EMOTM for 12 min: 3 PCN – Heavier than Jan 16th

ACCESSORY: 3X
MR Ring Rows
10 DB Flyes
10 DB Overhead Triceps Extensions


Wednesday
SKILL - 10 min
Rope Climb progression
Turkish get up technique

CONDITIONING - not for time
5X on a 5:00 INT
10 FRSQ @55-75% 1RM (ideally 55, 60, 65, 70, 75%)
4 Alt Turkish Get Ups - or - 8 KB Windmills e/s – work up to heavy, but not unsafe

MIDLINE - 3X
15 TTB
15 GHD (AbMat) Extensions

Thursday
STRENGTH
Shoulder Press 7X2 to a 2RM on a 1:30 INT

CONDITIONING
3X 1000m Row – Rest 2:1 – one burpee per second penalty for efforts not within 10
seconds of each other. Intervals should be at least 90% of an all out effort – go hard!


Friday
SKILL - 15 min
Handstand Skill Work: Walk, Deficit, Ring, HSPU, etc

CONDITIONING
“Annie” – 10 min Cap
50, 40, 30, 20, 10
Double Unders
Ab Mat Sit Up

Rest 5 min, then:

Run 1 mile for time


Saturday
3 RFT:
30 HGPCN @30% 1RM
30 Pull Ups
800m Run
40 min cap

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Workouts for Week of March 18

"Be careful what you water your dreams with. Water them with worry and fear and you will produce weeds that choke the life from your dream. Water them with optimism and solutions and you will cultivate success. Always be on the lookout for ways to turn a problem into an opportunity for success. Always be on the lookout for ways to nurture your dream." — Lao Tzu

Monday
SKILL - 10 min
Handstand Skill Work

STRENGTH
DL 7X2 to a 2RM on a 2:00 INT

CONDITIONING
Airdyne 5X 1:1

MIDLINE
Accumulate 30 TTB and 30 KB Windmills e/s


Tuesday
SKILL - 10 min
SN Work: OHSQ - SNDR - Tall SN

STRENGTH
PR 7X2 to a 2RM on a 2:00 INT

CONDITIONING - 5 Rounds:
30 sec 10m shuttle runs / 90 sec rest

ACCESSORY - 3X:
MR Strict Pull Ups
10 DB Rev Flyes
10 Hammer Curls to a 10RM


Wednesday
SKILL - 10 min
(B)MU - Pull Ups - etc

WORK CAPACITY - EMOTM for 12 min:
3 Clusters @ same or slightly heavier than Feb 20

MIDLINE
60 AbMat/GHD SitUps
60 AbMat/GHD Hip Extensions
30 KB Windmills e/s


Thursday
SKILL - 10 min
CNJK technique work (no more than 65%)

CONDITIONING
6X400m Run 2:1


Friday
CrossFit Open 19.5 - TBA!


Saturday
WEIGHTLIFTING
SN 6X3 on a 2:30 INT
No more than 70%

CONDITIONING
A+B Partner Workout, AMRAP 20:
Partner A) Row 40 Cal
Partner B) 15 RKBS + 10 AbMat Sit Ups + 5 BBJO

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Workouts for Week of March 11

“Life is either a daring adventure or nothing at all.” Helen Keller

Monday
STRENGTH
6X3 BN to a 3RM on a 2:00 INT

CONDITIONING – EMOTM for 10 min:
odd minutes) 6-10 UB PSN
even minutes) 6-10 Bar-Facing OTB Burpees

ACCESSORY:
DB Row 3X10
Flyes 3X10
Overhead Triceps Extensions 3X10


Tuesday
STRENGTH
6X3 BKSQ to a 3RM on a 2:30 INT

CONDITIONING
A/B Parnter Workout, 15 min AMRAP:
12 SA DB HGPCNJK (55/35 lbs)
12 CTB Pull Ups
12 Cal Row


Wednesday
EMOTM for 16 min (no more than 30 seconds work each minute):
odd minutes) 9 UB Thrusters
even minutes) 30 Double Unders

MIDLINE - accumulate:
50 AbMat/GHD Hip Extensions
4:00 Plank
25 KB Windmills e/s


Thursday
SNDR/SNBAL 6X3

1 Round every 4:00 for 5 Rounds:
5 HSPU
10 Wall Balls (20/14 lbs)
15 AbMat Sit Ups
Run 200


Friday
19.4 - TBA!


Saturday
WEIGHTLIFTING
Max SN 7X1
Max CNJK 7X1
FRSQ 4X3 to a 3RM


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.

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

Workouts for Week of February 25

“Nothing is easier than saying words. Nothing is harder than living them day after day.” —Arthur Gordon

Monday

WEIGHTLIFTING
3 Pos SN (top down) 8x1 on a 2:00 INT

CONDITIONING - “Diane”
21-15-9
HSPU
DL @50% 1RM


Tuesday

WEIGHTLIFTING
2 Pos CN (top down) 6x1 on a 1:30 INT

PR 5x5 HLT on a 2:00 INT

CONDITIONING - EMOM for 12 min:
min 1, 4, 7, 10) :30 WB (20/14 lbs)
min 2, 5, 8, 11) :30 DU / SU
:min 3, 6, 9, 12) :30 MU / CTB Pull Ups

ACCESSORY - 3x10
Flyes
Triceps Extensions


Wednesday

WEIGHTLIFTING
EMOTM for 10 min: SN Ladder – 50, 55, 60, 65, 70, 75, 80, 85, 90, 95%
Do not add weight if you miss an attempt. Attempt the same weight on the next minute.

CONDITIONING
“Elizabeth”
21-15-9
CN @50-60% 1RM
Ring Dip

Thursday
BN 6x3 to a H4TD (heavy for the day) on a 2:30 INT

CONDITIONING
Rowing “Nancy” - 5 RFT:
500m Row
15 OHSQ (95/65 lbs)


Friday

CrossFit Open 19.2 - TBA!


Saturday

WEIGHTLIFTING
Pair up for counting and help loading – skill/performance level not an issue
on pairing today. Run two heats with teammates helping to load partner’s bar.
EMOTM for 10 min: CNJK Ladder – 50, 55, 60, 65, 70, 75, 80, 85, 90, 95%
Do your percentages ahead of time and come to class with a plan! Do not add weight if you miss an attempt. Attempt the same weight on the next minute.

CONDITIONING
AMRAP 12:
15 Box Jumps (24/20”)
12 Push Presses (115/75 lbs)
9 TTB

ACCESSORY
DB Shrugs 5x5
MR Ring Dips 3x
Banded Lat Pull Down 310
GHD Hip Ext 3x15

In battle the goal is to win, but we have to have a battle plan to know exactly how we are going to go about winning. The griffin and bear in the Vanguard Gym crest are rampant facing out ward to show a readiness for challenges and armed to show they are prepared for battle. They should serve as a reminder for you to embody these team values.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of February 18

"To increase your effectiveness, make your emotions subordinate to your commitments."—Brian Koslow

Monday
STRENGTH
BKSQ 5X5 HLT on a 3:00 INT

CONDITIONING
A/B Partner Workout, 6 RFT:
5 CTB Pull-ups
10 Toes to Bar
15 SA DB HGPCNJK (55/35 lbs)
15 min cutoff


Tuesday
STRENGTH
BN 5X5 HLT on a 2:30 INT

CONDITIONING
2 RFT (scale with 4 RFT of half):
100 DU/200 SU
50 STO @33%
50 AbMat Sit-Ups
20 min cutoff


Wednesday
SKILLWORK - pistol squat progression (deck squats > cossack squat > pistol squat)

CONDITIONING - EMOTM for 20 min:
odd minutes) 1 Cluster + 2 Thrusters @slightly HLT depending on performance from Feb 6th
even minutes) 10 WB (20/14 lbs)
can split class and double up switching order of stations

MIDLINE
50 AbMat or GHD Hip Extensions
30 e/s KB Windmills
break both up however you need to


Thursday
SKILLWORK - SA DBSN (focus: breathing, power vs muscle snatch, transition, opposite hand not on leg)

SN Skill Session - 15 min
OHSQ, or
SNDR, or
Tall SN

CONDITIONING
A+B Partner Workout, 5 RFT:
12 Alternating SA DBSN (55/35 lbs)
500m Row
25 min cutoff


Friday
CrossFit Open 19.1 - TBA!


Saturday
COMP TEAM
10 X 15’ rope climb for time – SAFELY descend hand over hand
Deficit HSPU/HSPU Skill Development – 15 min

SKILLWORK
Burgener WU - 8 min
Ring Muscle Up transitions - 8 min

POWER and STRENGTH
“Amanda”
9-7-5
MU
SN @65%

Rest 5 min

CONDITIONING
Tabata burpees
:20 on / :10 off x14


In battle the goal is to win, but we have to have a battle plan to know exactly how we are going to go about winning. The griffin and bear in the Vanguard Gym crest are rampant facing out ward to show a readiness for challenges and armed to show they are prepared for battle. They should serve as a reminder for you to embody these team values.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of February 11

“There are no shortcuts to any place worth going.” ― Beverly Sills

Monday

SKILLWORK - 5 min
Double Unders

STRENGTH – 20 min
DL 7X2 to a 2RM on a 2:00 INT

CONDITIONING - 15 min
3X3:00 on / 1:00 off AMRAP :
10 SA DB HGPCNJK (55/35 lbs)
15 TTB
20 Burpees


Tuesday

SKILLWORK - 5 min
gymnastics kip, for both TTB and pull ups

WORKOUT - with a running clock:
00:00
1 Set MR CTB Pull Ups
PR 7X2 to a 2RM on a 1:30 INT
Set up 70% of 2RM for later

12:00
1 Set MR CTB Pull Ups

14:00
AMRAP 1 - 4:00:
15 KBS (55/35 lbs)
20 AbMat Sit Ups

20:00
1 Set MR CTB Pull Ups

22:00
AMRAP 2 - 4:00:
15 STO @70% of 2RM Press
10 Bench Hurdles

28:00
3X15 band pull aparts on a 1:30 INT

Record 3 set MR CTB pull ups, AMRAP 1, AMRAP 2, and weights for press
Can split big class into two groups and switch order of AMRAPs


Wednesday

TECHNIQUE - 5 min
rowing positions (2 of them: catch and drive)

WEIGHTLIFTING
3 Pos SN 6x1 on a 2:30 INT
start at 60% and increase if catching at the bottom of the squat

CONDITIONING
A/B Partner Workout - 5 RFT:
A) 20 Wall Balls (20/14#) B) 250m Row

MIDLINE - 3 Rounds:
20 Flutterkicks
15 GHD / AbMat Hip Extensions
10 KB Windmills e/s


Thursday

TECHNIQUE - 5 min
cycling power clean and jerks

7 min AMRAP:
2 PCN+PJK @70%
4 Pull Ups
6 Push Ups

Rest 5 min, then:

3X1:00 each:
Double Unders / Single Unders
Airdyne Bike
Rest
record DU rounds


Friday

TECHNIQUE - 5 min
pistol squat progression (deck squats > cossack squat > pistol squat)

STRENGTH - 30 min
W Pull Up 7X2 to a 2RM
DE BKSQ 8X2 @60% OTM
DE BN 8X3@ 60% OTM


Saturday

WORK CAPACITY - EMOTM for 15 min:
PCN + 2 HGCN
Base your weight off of Jan 16th workout – 3 burpee penalty for every time you drop the weight.

Rest 5 min

CONDITIONING
A/B Partner Workout, alternating movements, 10 min AMRAP:
5 HSPU (scale with seated DB Presses)
10 Alternating DBSN (70/50 lbs) Getunderit!
15 Cal Row

In battle the goal is to win, but we have to have a battle plan to know exactly how we are going to go about winning. The griffin and bear in the Vanguard Gym crest are rampant facing out ward to show a readiness for challenges and armed to show they are prepared for battle. They should serve as a reminder for you to embody these team values.

vanguard-crest-final-blackred+copy.jpg

Workouts for Week of February 4

"If I set for myself a task, be it so trifling, I shall see it through. How else shall I have confidence in myself to do important things?" - George Clason

Monday
TECHNIQUE
Single Arm DB Hang Power CNJK – find working weight for conditioning

STRENGTH
BKSQ 7X2 to a 2RM on a 2:30 INT

CONDITIONING - 12 min AMRAP:
A/B Partner Workout alternating rounds:
12 SA DB HGPCNJK (6 right, 6 left) (55/35#)
24 Double Unders (Rx UB)

Tuesday
SKILL – 10 min
Handstand skill work
Scale with wall walks, pike, etc

STRENGTH
BN 7X2 to a 2RM on a 2:00 INT

CONDITIONING
Max Burpees in 7 min

ACCESSORY - 3 Rounds on a 2:00 INT:
10 Flyes
10 Curls

Wednesday
TECHNIQUE
Agility - Lateral Movement Ladder Drills

WORK CAPACITY
12 min EMOTM:
3 Clusters – weights should be lighter than thrusters from 30 Jan

EMOTM: “Death by” CTB Pull Ups
With a continuously running clock perform:
1 Chest-to-bar Pull-up in the first 1 min
2 Chest-to-bar Pull-ups in the second 1 min
3 Chest-to-bar Pull-ups in the third 1 min
...
Continuing this for as long as you are able.
Scale with pull ups, ring rows etc

MIDLINE – 3 Rounds, not for time (NFT):
15 AbMat/GHD SitUps
15 Banded Good Mornings
15 MedBall Lunging Twists

Thursday
HGSN 7X2 to a 2RM

CONDITIONING - 4 RFT:
500m Row
3 Rope Climbs 15’
20 min cutoff

Friday
STRENGTH – 8 min EMOTM:
2 DL @60% and 3 PR @60%
Two bars: 1 in the rack and 1 on the floor. At the top of the minute hit your 2 Deadlift pulls and move immediately to the Press and hit 3 as fast as possible.

CONDITIONING - 8 Rounds:
AirDyne 30 seconds work : 30 seconds rest

ACCESSORY – 3 Rounds on a 5:00 INT
MR Push Ups
10 e/s DB Row
10 e/s DB Triceps Extensions

Saturday
Warm up and technique review for CNJK
1 set MR Ring Dips
7X2 CNJK 75-85% on a 2:30 INT

1 set MR Ring Dips
set up for Bucket of Awesome

1 set MR Ring Dips
A/B Bucket of Awesome – 15 min
Two person team alternates through all stations with no additional rest round – one person works at a time. Pay attention to the weights and movements.

3X1:00 MR each:
Knees to Elbow
OHSQ @50%
OTB Burpees
Shoulders to Overhead @50%
Bench Jump Over - Hands on bench, bounding feet over - scale with mountain climbers
Keep Score!!

In battle the goal is to win, but we have to have a battle plan to know exactly how we are going to go about winning. The griffin and bear in the Vanguard Gym crest are rampant facing out ward to show a readiness for challenges and armed to show they are prepared for battle. They should serve as a reminder for you to embody these team values.

vanguard-crest-final-blackred+copy.jpg