Category: Workouts

MONDAY WEIGHTLIFTING DL 5@75%, 3@85%, AMrAP@95% on a 3:30 INT *use same training max as last week CONDITIONING (training) 5 RFT: 7 Clusters (75/55 lbs) 25 AbMat Sit Up 50 DU *goal: experiment with rhythm that works for you on Clusters SUPPLEMENTAL TRAINING 3 sets, heavier than last week: 15 Seated Leg Curl 12 Reverse […]

MONDAY WEIGHTLIFTING (CN + 2 JK) 2 sets @65, 70% on a 2:30 INT CNJK 3×2 @70, 75, 75% on a 2:30 INT *off of conservative goal 1RM CONDITIONING (practice) – EMOM 15: min 1) 20 UB WB min 2) 2 sets of Pull Ups min 3) :30 Plank (can try weighted for more challenge) […]

MONDAY WEIGHTLIFTING BN 5@65%, 5@75%, AMrAP@85% on a 2:30 INT *if you set a new 1RM last week, take 90% of that and use it as your training max **if you did not set a new 1RM last week, add 2.5-5 lbs to your training max CONDITIONING (competition/test) A+B Partner Workout, AMRAP 10: A) 200m […]

MONDAY WEIGHTLIFTING (SN High Pull + SN) 5×2 @60, 60, 60, 65, 65% on a 2:30 INT CONDITIONING (training) A/B Partner Workout, AMRAP 18: 30/24 Cal Row 12 DB Burpee Box Step Overs (24/20”) 12 TTB *goal: break up movements less as workout goes on; use row to pace yourself and check in with how […]

We look forward to seeing everyone this Saturday for our 16th Annual Vanguard Games! Workouts are at 9, 10, and 11AM, and they are all different! Workout 2 at 10AM and Workout 3 at 11AM are free and open to the community. Just be sure to arrive 15 minutes before the workout to get your […]

TUESDAY WEIGHTLIFTING DL 3@70%, 3@80%, AMrAP@90% on a 3:30 INT *use same training max as last week CONDITIONING (practice) – EMOM 15: min 1) 15 RKBS min 2) 12 Weighted AbMat Sit Ups min 3) 12 Alt Cossack Squats (can add weight) *goal: can go up in weight but not back; keep weight behind head […]

Just a reminder that Vanguard Gym/CrossFit Manassas has NO CLASSES Monday, May 29th in observance of Memorial Day. Enjoy the holiday and be safe. We will see you back for regular class times on Tuesday.

MONDAY WEIGHTLIFTING DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT *add 5-10 lbs to training max from last week CONDITIONING (training) – EMOM 20: min 1) 10-20 Plate GTO min 2) 6-12 Lateral Burpees over Plate min 3) 8-14 Alt Plate OH Lunges min 4) Rest *goal: at least 15 seconds rest each minute; can […]

MONDAY WEIGHTLIFTING CNJK 5×2 @65, 65, 70, 70, 75% on a 2:30 INT *use same number as last week CONDITIONING (practice) – EMOM 15: min 1) 2-3 sets of Pull Ups min 2) 15 UB WB min 3) Rest *goal: can go up in reps and weight but not back SUPPLEMENTAL TRAINING SN BAL 2×3@65%, […]

MONDAY WEIGHTLIFTING BN 5@75%, 3@85%, AMrAP@95% on a 3:00 INT *use same training max as last week CONDITIONING (training) 4 Rds, 1 every 5:00 400m Run 10 Burpees 20 AbMat Sit Ups *goal: at least 1:00 rest per round; consistent or negative splits; if you plan to do “Murph” with a weight vest, wear it […]

MONDAY WEIGHTLIFTING (SN High Pull + 2 SN) on a 2:30 INT 2 sets @75% -directly into- SN on a 2:30 INT 2 @80%, 1@85%, 1@85% *use same number as last week CONDITIONING (competition/test) A/B Partner Workout, alternating full rounds, AMRAP 20: 5 Pull Ups 10 Push Ups 15 Air Squats *goal: work up to […]

MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5@65%, 5@75%, AMrAP@85% on a 3:00 INT *add 5-10 lbs to training max from last week CONDITIONING (practice) – EMOM 15: min 1) 8-12 Alt Pistol Squats / Pistol Squat practice min 2) 4-6 D Ball GtOS min 3) Rest *goal: full ROM on whichever version of pistols you choose; […]

MONDAY WEIGHTLIFTING PR 5@40, 5@50, 5@60% on a 2:00 INT *use same number as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 18: 18 RKBS (55/35 lbs) 15 WB (20/14 lbs) 12 Russian Twist e/s (20/14 lbs) 9 TTB 9 Burpees *goal: break up movements less as workout goes on, and attempt as […]

MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP @95% on a 3:30 INT *use same number as last week CONDITIONING (competition/test) 5 Rds, 1 every 4:00 20 WB (20/14 lbs) 16 Alt DBSN (50/35 lbs) 12 Pull Ups *goal: at least 1:00 rest; if you are planning to do “Murph” with a weight vest, bring it today; […]

MONDAY WEIGHTLIFTING (CN High Pull + HGCN + JK) on a 2:30 INT 6×2 @65, 65, 65, 70, 70, 70% *use same number as last week CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 5-8 HGPCN *goal: can go up in weight but not back SUPPLEMENTAL TRAINING SN […]

MONDAY WEIGHTLIFTING [SN + OHSQ (2 sec pause at bottom)] 5×2 @60, 60, 60, 65, 65% on a 2:00 INT *use same training max as last week, not new 1RM CONDITIONING (training) 5 cycles of 1:00 AMRAP / 1:00 Rest 5 BBJO (24/20”) 10 Alt DBSN (50/35 lbs) For each cycle, continue where you left […]

MONDAY WEIGHTLIFTING SN 5-8×1 up to a heavy for the day – 20 minutes (once we’re at singles) possible approach: 3@60%, 2@65%, 2@70% 1@75, 80, 85, 88, 91, 94, 97, 100% you can take out any of these singles if you prefer to make bigger jumps, or add more in if you like smaller jumps; […]

MONDAY WEIGHTLIFTING SN 2@80%, 1@85%, 1@88%, 1@90%, 1@92%, 1@95% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1) 5 Strict Weighted Pull Ups min 2) :45 Weighted Plank min 3) Rest *goal: can go up in weight, but not back; okay to do movements unweighted SUPPLEMENTAL TRAINING BKSQ -or- FRSQ (do whichever you […]

***Don’t forget! This Saturday, March 4th at 5:00PM: cookout/dish to pass at Sluggo’s house to celebrate the end of the 2023 CrossFit Open! Sign up for a dish to pass at the gym.***   MONDAY WEIGHTLIFTING SN 2@80%, 2@85%, 1@88%, 1@90%, 1@92% on a 2:30 INT CONDITIONING (training) Hero Workout, “Oleta” 10 RFT: 9 HGPCN […]

MONDAY WEIGHTLIFTING SN 2×2 @75%, 3×1 @80% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1) 2 sets of HSPU or Wall Walks min 2) 2 sets of DU min 3) Rest *goal: if you don’t know yet, figure out what size sets of each movement feel crisp and aggressive SUPPLEMENTAL TRAINING BKSQ […]

Don’t forget! This Saturday, February 11th is the In House Sunset Showdown Jiu-Jitsu tournament! Tournament starts at 4:00PM, and after we are streaming UFC 284. Friends and family are welcome! Sign up for a dish to pass at the front desk.   MONDAY WEIGHTLIFTING SN 5×2 @78, 78, 78, 83, 83% on a 2:30 INT […]

MONDAY WEIGHTLIFTING SN 5×2 @73, 73, 78, 78, 78% on a 2:00 INT *use same number as last week CONDITIONING (training) 5 Rds, each for time, 1 every 2:00: 5 Burpees 10 TTB 5 HGCN (135/95 lbs) *goal: sprint effort every round; at least 1:00 rest each round; use heaviest weight you did well from […]

Don’t forget: we are streaming UFC 284 on Saturday, February 11th, here at the gym. It will be a potluck style, dish to pass. Friends and family are welcome!   MONDAY WEIGHTLIFTING 2 Pos SN 5 sets @70% on a 2:00 INT *use same number as last week CONDITIONING (practice) – every 1:30 for 5 […]

MONDAY WEIGHTLIFTING PSN + SN on a 2:30 INT 5 sets @75% *use same number as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 15: 6 HSPU 10 CTB 14 Alt Pistols *goal: break up movements less as workout goes on; work on most difficult version of each of these movements that you […]

MONDAY WEIGHTLIFTING PSN + 2 SN on a 2:30 INT 1 set @70% 1 set @70% 1 set @75% 1 set @75% 1 set @75% *use conservative goal 1RM CONDITIONING (competition/test) “The Chief” 5 cycles of 3:00 AMRAP / 1:00 Rest 3 PCN (135/95 lbs) 6 Push Ups 9 Air Squats For each cycle, restart […]

MONDAY CrossFit Manassas / Vanguard Gym has NO CLASSES today in observance of New Year’s Day. We hope everyone has a relaxing holiday and comes back ready to train!     TUESDAY WEIGHTLIFTING BN 5@65, 5@75, AMrAP @85% on a 2:30 INT *use training max: if you maxed out on Bench at the end of […]

MONDAY CrossFit Manassas / Vanguard Gym has NO CLASSES today in observance of Christmas. We hope everyone has a relaxing holiday and gets to spend some time with their loved ones.     TUESDAY 10 Rds, 1 every 2:30 “odds”) 5 BN @50, 55, 60, 65, 70% + 8 DB Hammer Curl @20X1 “evens”) 2-5 […]

MONDAY WEIGHTLIFTING 3 Position SN (floor, knee, mid-hang) 2 sets @65%, 3 sets @70% on a 2:30 INT *use conservative, goal 1RM (5-10 lbs heavier than previous max) CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 15: 5 Pull Ups 10 Burpees 15 WB (20/14 lbs) *goal: break up movements less as workout goes on […]

MONDAY WEIGHTLIFTING SN 5×2 @65% on a 2:00 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 12 Alt DBSN (50/35 lbs) 10 Lateral Burpee over DB 12 DB “Front” Squat (50/35 lbs) *goal: start at sprint pace and hang on for as long as […]

Don’t forget: This Saturday, December 10th is The Vanguard Gym Christmas Party! Bring your dish or drink to pass, and we will start eating after the CrossFit workout at 10:00 AM (around 11:30). Sign up here for what you’d like to bring and to see what other people are bringing. Thieves Christmas will start at […]

MONDAY WEIGHTLIFTING SN 2 @75%, 1 @80%, 1 @85%, 1 @90%, 1 @90+% on a 2:00 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (practice) – EMOM 15: min 1) 16 (4/4/4/4) SA KBSN min 2) 8-12 Alt Pistol Squats min 3) 6-10 Pull Ups *goal: can go up in reps and […]

On Thursday and Friday this week, there are NO CLASSES at Vanguard Gym / CrossFit Manassas, in observance of Thanksgiving. We hope that all of you enjoy the time off and the time with your family.   MONDAY WEIGHTLIFTING SN 2 @75%, 2 @75%, 1 @80%, 1 @80%, 1 @85%, 1 @85% on a 2:00 […]

MONDAY WEIGHTLIFTING SN 3×2 @65%, 3×2 @70% on a 2:00 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (competition/test) 21-15-9 Overhead Plate Lunge (45/25 lbs) Pull Up HSPU *goal: compare times to 12/11/19; break movements up less as time goes on SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 6×2 @70% on a 2:00 INT […]

FRIDAY ***Remember: There is class at 11:00 AM and 5:00 PM today.*** CONDITIONING Hero Workout, “Peter” – AMRAP 42: A+B – 800m Run A/B, alternating movements: 10 BBJO (24/20”) 20 Pull Ups 5 PCN (155/105 lbs) 19 Push Ups 21 WB (20/14 lbs)

On Veterans Day – Friday, November 11th – we will have two classes. One at 11:00 AM and one is at 5:00 PM. At both classes we will be doing the hero workout “Peter”.   MONDAY WEIGHTLIFTING SN 3×2 @75, 75, 75%, 3×1 @80% on a 2:00 INT *use conservative, goal 1RM (same number as […]

MONDAY WEIGHTLIFTING SN 3×3 @70, 70, 70%, 3×2 @75, 75, 75% on a 2:00 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (training) 4 cycles of 3:00 AMRAP / 1:00 Rest 32 DU 16 RKBS (70/55 lbs) 8 HSPU for each cycle, pick up where you left off: *goal: more rounds and […]

MONDAY WEIGHTLIFTING SN 6×3 @65, 65, 65, 70, 70, 70% on a 2:00 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (competition/test) “Jeremy” 21-15-9 OHSQ (95/65 lbs) Burpee *goal: look up previous times BEFORE you do it; sprint effort, finishing in 10 minutes or less SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 4×3 @65%, […]

MONDAY WEIGHTLIFTING SN 8×2 @60% on a 1:15 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (practice) – EMOM 15: min 1) 10-15 UB WB min 2) 8-15 Burpees min 3) 15-25 AbMat Sit Ups *goal: can go up in reps, but not back SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 8×2 @60% 1:00 […]

MONDAY WEIGHTLIFTING SN 10×2 @65% on a 1:15 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (training) Row 6x500m @2k pace, Rest 1:00 *goal: practice going your 2k goal pace and stay there; we want consistent splits today, not negative; last training day before 2k test next week SUPPLEMENTAL TRAINING BKSQ -or- […]

MONDAY WEIGHTLIFTING SN 5×2 @60%, 5×2 @65% on a 1:15 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (training) 5 Rds, 1 every 4:00 8 TTB 10 (5/5) SA DB HG PCNJK (50/35 lbs) MR Cal Row in remainder of 3:00 *goal: consistent or greater number of Cal each round; compare notes […]

MONDAY WEIGHTLIFTING SN 10×2 @60% 1:15 INT *use conservative, goal 1RM CONDITIONING (practice) – EMOM 15: min 1) 4 DB GTOS min 2) 8 Alt OH Plate Lunges min 3) 12 W (behind head) Sit Ups *goal: can go up in weight but not back; at least :15-:20 rest each round SUPPLEMENTAL TRAINING BKSQ -or- […]

MONDAY WEIGHTLIFTING SN + OHSQ (2+1) 5 sets @60% CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 15 AbMat Sit Up 10 BBJO (24/20”) 10 Pull Up *goal: sprint effort; break up PU as little as possible and see how long you can hang on SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×3 @60% -do whichever […]

MONDAY WEIGHTLIFTING SN 5-7×1 up to a new 1RM / heavy for the day 20 min CONDITIONING (training) 14-10-6 CTB PU HSPU Goblet Squats (50/35 lbs) 40 DU after each round *goal: break up movements to move at a consistent pace SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5-7×1 up to a new 1RM / heavy for […]

MONDAY Vanguard Gym/CrossFit Manassas has NO CLASSES in observance of Labor Day. Enjoy the long weekend, and come back ready to hit a hard week of training!     TUESDAY WEIGHTLIFTING BN 3@70, 3@80, AMrAP @90% on a 2:30 INT CONDITIONING (competition/test) A/B Partner Workout, 8 RFT: 6 HSPU 10 TTB 14 Alt SA DB/KB […]

MONDAY WEIGHTLIFTING SN 2@75, 2@80%, 1@85%, 1@85+%, 1@85+% on a 2:30 INT CONDITIONING (training) 5 Rds cycles of 2:00 AMRAP / 1:00 Rest 18 Box Step Ups (BW)(24/20”) 14 DBSN (50/35 lbs) 10 Push Ups for each cycle, continue the AMRAP *goal: break up movements less as you go; pay attention to the step down […]

MONDAY WEIGHTLIFTING SN 5×2 @70% on a 2:00 INT -warming up immediately into- SN Pull 3×3 @95% on a 2:00 INT CONDITIONING (competition/test) A+B Partner Workout, AMRAP 16: A) Row 2:00 for Cal B) 8 BBJO + 8 TTB *goal: keep rower display going, and record total amount of Calories rowed SUPPLEMENTAL TRAINING BKSQ -or- […]

MONDAY WEIGHTLIFTING SN 2@75, 2@80%, 1@85%, 1@85%, 1@85% on a 2:30 INT -warming up immediately into- SN Pull 2×2 @110% on a 2:00 INT CONDITIONING (practice) – EMOM 20: min 1) Row 10/8 Cal min 2) 15 RKBS min 3) 20-40 DU min 4) Rest *goal: can go up in reps but not back; can […]

MONDAY WEIGHTLIFTING SN 2@75, 2@75%, 1@80%, 1@80%, 1@80% on a 2:30 INT -warming up immediately into- SN Pull 3×3 @105% on a 2:30 INT CONDITIONING (training) Run 2x1200m, rest 2:00 between *goal: first 1200 at goal 5k pace – 10 seconds; second 1200 faster than that; compare to 6/1/22 SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 6×3 […]

MONDAY WEIGHTLIFTING SN 3@70, 3@70, 3@70, 2@75, 2@75% on a 2:30 INT -warming up immediately into- SN Pull 3×3 @100% on a 2:30 INT CONDITIONING (training) Tabata DU 8x :20 work / :10 rest -rest :30- Tabata WB (20/14 lbs) 8x :20 work / :10 rest -rest :30- Tabata KBS (55/35 lbs) 8x :20 work […]

MONDAY WEIGHTLIFTING SN 5×2 @65% on a 2:00 INT -warming up immediately into- SN Pull 3×3 @90% on a 2:00 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 10-15 American KBS *goal: can go up in weight but not back; back straight at top of each KBS […]

MONDAY WEIGHTLIFTING SN 3@70, 3@70, 3@70, 2@75, 2@75% on a 2:30 INT -warming up immediately into- SN Pull 3×3 @100% on a 2:30 INT CONDITIONING (training) 5 Rds, 1 every 3:00 40 DU 20 WB (20/14 lbs) 10 DL (185/125 lbs) (no more than 40% of max) *goal: at least 1:00 rest each round; choose […]

MONDAY WEIGHTLIFTING SN 5×3 @65, 65, 65, 70, 70% on a 2:00 INT -warming up immediately into- SN Pull 3×3 @95% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1) 20-50 DU / DU practice min 2) 2 sets of HSPU min 3) Rest *goal: compare DU to 5/26/22; compare HSPU to 4/30/22 […]

MONDAY Vanguard Gym/CrossFit Manassas is CLOSED in observance of Independence Day. Relax and enjoy the day! We’ll see you back for regular hours on Tuesday.     TUESDAY WEIGHTLIFTING BN 5@65, 5@75, AMrAP @85% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 6 PSN […]

MONDAY SN 5-7 x1 on a 2:00-2:30 INT (15-20 min) *goal: up to a heavy for the day or new 1RM CONDITIONING (training) A+B Partner Workout, AMRAP 15: A) Row 40/32 Cal B) 15 WB (20/14 lbs) + 15 Russian Twists e/s (20/14 lbs) *goal: UB WB; SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5-7×1 up to […]

MONDAY SN 2@75, 1@80, 1@85, 1@90, 1@90+% on a 2:30 INT CONDITIONING (practice) – every 2:00 for 5 Rds: “odds”) 1:00 – 1:30 athlete’s choice skill work “evens”) 2x (1 BtN JK + 1 OHSQ) *goal: aim for heavier than last week on barbell complex SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×1 @80, 85, 90, 95, […]

MONDAY SN 2@70, 2@75, 1@80, 1@85, 1@85+% on a 2:30 INT CONDITIONING (training) 5 RFT: 20 WB (20/14 lbs) 15 Burpees 10 Pull Ups *goal: break up movements less as workout goes on; see if you can get to either WB or PU or both UB by the end SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×2 […]

MONDAY Vanguard Gym/CrossFit Manassas is CLOSED today in observance of Memorial Day. Come back ready to train on Tuesday.     TUESDAY WEIGHTLIFTING BN BN 8 @45%, 6 @55%, 4 @65% on a 3:00 INT tempo: 31X1 CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice gymnastics skillwork – no kipping PU […]

MONDAY WEIGHTLIFTING SN 5×2 @80% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice gymnastics skillwork “evens”) 1 BtN JK + 3 OHSQ *goal: compare OHSQ to 5/10/22 SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×3 @85% -do whichever squat you are not doing on Fridays SN segment pull (1”, […]

MONDAY WEIGHTLIFTING SN 5×2 @75% on a 2:30 INT CONDITIONING (training) “Jump Around” A/B Partner Workout, alternating movements, 10 RFT: 48 DU 12 BJ (24/20”) 8 Burpee Pull Ups *goal: no rest while it’s your turn to work SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×3 @83% -do whichever squat you are not doing on Fridays SN […]

MONDAY WEIGHTLIFTING SN 5×3 @70% on a 2:30 INT CONDITIONING (training) 5 Rds, 1 every 2:00: 30 DU 15 RKBS (70/55 lbs) 5 HSPU (if you can sprint more than 5, do them at a deficit) *goal: blitz every one of these movements; with good technique go as fast as you can, and see how […]

MONDAY WEIGHTLIFTING SN 4×3 @65% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 5 Strict / Weighted Pull Ups “evens”) 5 HGCN *goal: pull ups heavier / more difficult than last week; can go up in weight but not back; smooth cycling and full depth on squat SUPPLEMENTAL TRAINING BKSQ […]

MONDAY WEIGHTLIFTING SN 5×3 @70% on a 2:30 INT CONDITIONING (training) Run no more than 6x400m, 1:00 rest Every interval at 5k pace minus 5 seconds 20 min cutoff *goal: consistent (not negative) paces, all at your goal 5k pace minus 5 seconds Try to run the same amount of 400s or more as 3/18/22, […]

MONDAY WEIGHTLIFTING SN 5×3 @65% on a 2:30 INT CONDITIONING (training) 4 Rds: Row 4:00 / Rest 1:00 start at fastest pace from 4/8/22, and increase pace every round, keeping s/m the same *goal: increase meters every round SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 6×4 @77% -do whichever squat you are not doing on Fridays SN […]

Our new strength cycle starts today! We are using Catalyst Athletic’s Classic Lift Position/Technique Cycle for Snatch, Clean & Jerk, and supplemental movements. For your percentages you should be using a conservative goal 1RM. For example, if two weeks ago you hit a new 1RM on Clean & Jerk at 108 lbs, a conservative goal would be […]

MONDAY WEIGHTLIFTING [2 SN + 1 OHSQ (with 3 sec pause at bottom of OHSQ)] 6×1 @60, 60, 60, 65, 65, 65% on a 2:00 INT CONDITIONING (training) 5 RFT: 50 DU 10 HSPU 15 RKBS (70/55 lbs) 20 minute cutoff *goal: break up movements less as the workout goes on SUPPLEMENTAL WEIGHTLIFTING *do whichever […]

MONDAY WEIGHTLIFTING SN 5-7 x1 on a 2:00-2:30 INT (15-20 min) *goal: up to a heavy for the day or new 1RM CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 6 RFESS e/s – DB in one hand, hand is opposite of leg working min 2, 5, etc) 6 SA DB PP e/s min […]

MONDAY WEIGHTLIFTING SN 1 @80, 1 @85, 1 @85+, 1 @85+, 1@85+%  on a 2:00 INT *goal: finish heavier than 3/14/22 CONDITIONING (training) 5 Rds, each for time 8 TTB 32 DU 12 Alt Goblet Cossack Squat (35/20 lbs) 1:00 Rest between rounds *goal: maintain a sprint effort for as long as possible; choose weights/options […]

MONDAY WEIGHTLIFTING SN 2 @75, 1 @80, 1 @85+, 1 @85+, 1@85+%  on a 2:00 INT *goal: finish heavier than 2/21/22 CONDITIONING (training) 4 cycles of 4:00 AMRAP, 1:00 Rest 15/12 Cal Row 10 RKBS (70/55 lbs) 5 PSN (95/65 lbs) For each round, continue the AMRAP where you left off *goal: consistent or more […]

MONDAY WEIGHTLIFTING (SN High Pull + HGSN) 2@65%, 2@65%, 1@70% on a 2:00 INT SN 1@70%, 1@70% on a 2:00 INT CONDITIONING (training) 4 RFT: 12 Pull Ups 24 AbMat Sit Ups 400m Run *goal: consistent or negative splits for each round; break up movements less as workout goes on SUPPLEMENTAL WEIGHTLIFTING *do whichever squat […]

MONDAY WEIGHTLIFTING SN 2@65, 2@65, 1@70, 1@70, 1@70% on a 2:00 INT CONDITIONING (practice) – every 1:30 for 5 Rds “odds”) 4 PSN “evens”) 10 UB WB + 10 V Ups *goal: compare PSN to 6/5/21; can go up in weight on PSN and WB, but not back SUPPLEMENTAL WEIGHTLIFTING *do whichever squat you are […]

MONDAY WEIGHTLIFTING SN 2 @75, 1 @80, 1 @80+, 1 @80+, 1@80+%  on a 2:00 INT CONDITIONING (training) A+B Partner Workout, AMRAP 15: A) 45/36 Cal Row B) 15 WB (20/15 lbs) + 10 TTB *goal: finish row at a pace where you can get off and go right to WB; break up movements less […]

MONDAY WEIGHTLIFTING SN 2 @75%, 2 @75% on a 2:30 INT 1 @80%, 1 @80%, 1 @80% on a 2:00 INT CONDITIONING (practice) – every 1:30 for 5 Rds “odds”) 6 HGPCN “evens”) 8-15 Lateral OTB Burpees *goal: smooth cycling on barbell; compare weights to 10/14/21; can go up in weight but not back; compare […]

We are back on week 1 of Wendler. That means: for BN and PR, add 2.5-5 lbs to your training max for BKSQ/FRSQ and DL, add 5-10 lbs to your training max For example: Your DL 1RM is 300 lbs, so the last 5 weeks you’ve been using 90% as your training max, which =270. […]

MONDAY WEIGHTLIFTING 2 Position SN 5×1 (mid-hang, floor) 5×1 @70% on a 2:00 INT CONDITIONING (training) A/B Partner Workout, AMRAP 9: 15 AbMat Sit Ups 12 WB (20/14 lbs) 9 BJ (24/20”) *goal: sprint effort; do everything UB and hang on SUPPLEMENTAL WEIGHTLIFTING *do whichever squat you are not doing on Fridays; use 90% of […]

MONDAY WEIGHTLIFTING 2 Position SN (mid-hang, floor) 5×1 @77, 77, 81, 81, 81% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds “odds”) 8-12 BBJO (24/20”) “evens”) 6 PCN *goal: smooth, beautiful cycling; efficient amount of steps on BBJO; can go up in weight and/or height, but not back; compare reps of […]

MONDAY WEIGHTLIFTING 2 Position SN (mid-hang, floor) 5×1 @75, 75, 80, 80, 80% on a 2:30 INT CONDITIONING (training) 5 RFT: 10 TTB 15 RKBS (70/55 lbs) 20 AbMat Sit Ups *goal: break movements up less as workout goes on SUPPLEMENTAL WEIGHTLIFTING *do whichever squat you are not doing on Fridays; use 90% of max […]

MONDAY WEIGHTLIFTING 3 Position SN (mid-hang, knee, floor) 5×1 @70, 70, 75, 75, 75% on a 2:30 INT CONDITIONING (training) CompTrain’s “Push to Start” 2-4-6-8-10 Wall Walk (scale with 1-2-3-4-5) DL @55% of the training max you are currently working off of DU (x10) (or SU also x10) 20 min cutoff *goal: controlled wall walks […]

Our new strength cycle starts today! We are using Catalyst Athletic’s Strength & Power Development Phase for Snatch and Clean & Jerk. For your percentages you should be using a conservative goal 1RM. For example, if three weeks ago you hit a new 1RM on Clean & Jerk at 108 lbs, a conservative goal would […]

Friday, December 31st – NO EVENING CLASSES in observance of New Years Eve. Morning classes are as regularly scheduled (7:00, 9:00, and 11:00), but there are NO EVENING CLASSES (4:30 and 5:30). Saturday, January 1st – NO CLASSES in observance of New Years Day. Have fun and be safe! Happy New Year! We’ll see you […]

Friday, December 24th – NO EVENING CLASSES in observance of Christmas Eve. Morning classes are as regularly scheduled (7:00, 9:00, and 11:00), but there are NO EVENING CLASSES (4:30 and 5:30). Saturday, December 25th – NO CLASSES in observance of Christmas Day. Have fun and be safe! Merry Christmas! We’ll see you back on Monday […]

Our new strength cycle starts Monday, January 3rd! In the meantime, I want to introduce you all to some different kinds of training. What we are doing this week is influenced by Marcus Filly‘s approach of Functional Bodybuilding. My best advice is to start lighter than you think you should. The goal for Tuesday, Wednesday, […]

MONDAY WEIGHTLIFTING [PSN + OHSQ + SN (2 second pause in bottom of SN)] 5×1 at light to moderate weight – can build – on a 2:00 INT CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 6 PSN (75/55 lbs) 15 WB (20/14 lbs) 20 AbMat Sit Ups *goal: every movement UB; smooth technical […]

MONDAY WEIGHTLIFTING BN warm up to 70-75% -then- 10 minutes to set a new 1RM / heavy single for the day CONDITIONING (training) A/B Partner workout, alternating movements, 10 RFT: 7 Thrusters (95/65 lbs) 10 Box Jump (24/20”) 7 Pull Up *goal: thrusters UB; break up PU less as the workout goes on ACCESSORY 3×15-20 […]

MONDAY WEIGHTLIFTING SN 2@80%, 1@85, 87.5, 90, 92.5, 95% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 5 HSPU min 2, 5, etc) 10 Alt Pistols min 3, 6, etc) 15 PU / MR PU in :45 *goal: first iteration of practice for benchmark workout “Mary”; at least :15 rest […]

MONDAY WEIGHTLIFTING [SN High Pull + SN] 1@75% SN 2@80%, 1@85, 87.5, 90, 92.5% on a 2:30 INT CONDITIONING (training) On the 2:00 x 8 Rds: 8 TTB 10 BJO (24/20”) *goal: at least 30 seconds rest each round; consistent or negative splits each round; break up TTB less as the workout goes on; work […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN] 3×1@70% on a 2:00 INT SN 3×2 @70% on a 2:00 INT CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 15: 5 HSPU / 1-2 Wall Walks 10 CTB PU / PU 15 WB *goal: break movements up lessees the workout goes on; UB WB ACCESSORY […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN + 1 OHSQ] 2×1@75, 80% on a 2:30 INT SN 3×1 @85, 87.5, 90% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 12 Alt DBSN min 2, 5, etc) 30-60 DU or DU practice min 3, 6, etc) Rest *goal: can […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN + 1 OHSQ] 2×1@75, 80% on a 2:30 INT SN 3×1 @85% on a 2:30 INT CONDITIONING (training) 5 Rds, 1 every 3:00 Row 1:00 for Calories 10 V-Ups *goal: consistent amount or more Calories every round; control on the way down on V-Ups; at least […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN + 1 OHSQ] 5×1@70, 75, 80, 80, 80% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 6-12 HSPU min 2, 5, etc) 10-15 WB, heavier than normal min 3, 6, etc) Rest *goal: on HSPU try more reps than usual even […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 HGSN (at knee) + 1 SN] 5×1@65% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 5 Clusters (TnG) “evens”) :10 e/s SL Wall Sit + :30 Wall Sit *goal: can go up in weight on clusters, but not back; familiarize yourself with […]

MONDAY WEIGHTLIFTING [1 SN High Pull + 1 HGSN (at knee) + 1 SN] 5×1@70, 70, 75, 75, 75% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 15-50 DU min 2, 5, etc) 8-12 Alt Pistol min 3, 6, etc) 4-8 TTB *goal: reps do not have to be UB; […]

all percentages (SN, BN, DL, CNJK, BKSQ, FRSQ, PR) are off of your conservative, goal 1RM for that lift – should be same number as last week MONDAY WEIGHTLIFTING (2 SN + 1 OHSQ) 5×1@65, 65, 70, 70, 70% on a 2:30 INT CONDITIONING (competition/test) CompTrain Workout “Bangers & Mash” 7 Rds: 3 PP (115/85 […]

ALL PERCENTAGES (SN, BN, DL, CNJK, BKSQ, FRSQ, PR) ARE OFF OF YOUR CONSERVATIVE, GOAL 1RM   MONDAY WEIGHTLIFTING (2 SN + 1 OHSQ) 5×1@60, 60, 65, 65, 65% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 6-12 CTB / PU min 2, 5, etc) 6-12 Alt DBSN min 3, […]

MONDAY WEIGHTLIFTING SN 5×1 @60, 60, 65, 65, 70% on a 2:00 INT CONDITIONING (training) A+B Partner Workout, AMRAP 8: A) 8 BBJO (24/20”) B) 10 (5/5) SA DB HGPCNJK (50/35 lbs) *goal: sprint effort: set a high but not max pace and hang on as long as possible ACCESSORY 3×10 RFESS Seated Leg Curl […]

MONDAY Vanguard Gym/CrossFit Manassas is CLOSED in observance of Labor Day.     TUESDAY WEIGHTLIFTING BN 5@75, 3@85, AMrAP @95% on a 2:30 INT -or- 5×1 up to a new 1RM CONDITIONING (training) A+B Partner Workout, AMRAP 20: A) Row 500m B) 3 Wall Walks *goal: row at a pace that allows you to finish […]

MONDAY WEIGHTLIFTING SN 5×1 @75, 75, 80, 80, 80% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 pistol squat practice (no more than sets of 12 pistols) “evens”) Row 1:00 @ conservative goal 500m pace *goal: look up 500m TT from 8/10/21 and take a *little* bit of time […]