MONDAY
CONDITIONING (training)
EMOM 15:
min 1) 5 BN @40, 45, 50, 55, 60% (off of same training max as last three weeks)
min 2) 15 RKBS (can go up in weight but not back)
min 3) 10 Alternating Cossack Squats (can go up in weight but not back)
-5:00 to rest/change station set up-
EMOM 15:
min 1) 5 BKSQ @40, 45, 50, 55, 60% (off of same training max as last three weeks)
min 2) 10 Push Ups
min 3) 10 (5/5) SA DB Row (can go up in weight but not back)
*goal: move for no more than 30-45 seconds of each minute
TUESDAY
CONDITIONING (training)
Every 1:30 x 10 (5 Rounds)
“odds”) 5 PR @40, 45, 50, 55, 60% (off of same training max as last three weeks) + 10 Toes to Rig
“evens”) 15/12 Cal Row
-5:00 to rest/change station set up-
Every 1:30 x 10 (5 Rounds)
“odds”) 5 DL @40, 45, 50, 55, 60% (off of same training max as last three weeks)
“evens”) 10 DB OH Tricep Extensions
*goal: move no more than 1:00 of each station
WEDNESDAY, THURSDAY, FRIDAY
Vanguard Gym Strength & Conditioning has NO CLASSES in observance of Christmas. Those with the 24/7 membership or membership add on are welcome to come in. Please be safe and enjoy your holiday!
