MONDAY
CONDITIONING (training)
EMOM 15:
min 1) 5 BN @45, 50, 55, 60, 65% (off of same training max as last three weeks)
min 2) 15 WB (can go up in weight but not back) – do on wall if needed
min 3) 15-20 AbMat Sit Ups
-5:00 to rest/change station set up-
EMOM 15:
min 1) 5 BKSQ @45, 50, 55, 60, 65% (off of same training max as last three weeks)
min 2) 10 Push Ups
min 3) 3-6 Strict Pull Ups / Banded Pull Ups
*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 @@45, 50, 55, 60, 65% (off of same training max as last three weeks) + 10 Toes to Rig
“evens”) 15 RKBS (can go up in weight but not back)
-5:00 to rest/change station set up-
Every 1:30 x 10 (5 Rounds)
“odds”) 5 DL @45, 50, 55, 60, 65% (off of same training max as last three weeks)
“evens”) 30-50 DU / 40-60 SU
*goal: move no more than 1:00 of each station
WEDNESDAY, THURSDAY, FRIDAY
Vanguard Gym Strength & Conditioning has NO CLASSES in observance of the New Year. Those with the 24/7 membership or membership add on are welcome to come in. Please be safe and enjoy your holiday!
