210130

SATURDAY 01/30/2021
PROGRAM B
10 Rounds
8 Barbell Strict Shoulder Press
12 Alternating Back Rack Step Ups
Row 250 Meters

RX Men: 75#
RX Women: 55#

Time: 23:17. 20" step-ups.

Warm-up 10 minute row: 2292, 2:10.8/500m
Cool-down 10 minute row: 2333, 2:08.5/500m

210129

THURSDAY 01/28/2021
8 Rounds
10 Push Up + Pull Across
5 Barbell Lungesters

RX Men: 75-95# / 40-50# DB
RX Women: 55-65# / 25-35# DB

Scaled: 40 lb. dumbbell, 75 lb. barbell
Time: 16:18

FRIDAY SHIFT 01/29/2021
5 Rounds
20 Single Unders / Taps
15 Eye Level KB/DB Swings
8 Burpees

Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB

Scaled: 2 pood Russian Kettlebell Swings, Single Unders
Time: 7:32

Warm-up 10 minute row: 2327, 2:08.9/500m

Cool-down 10 minute row: 2266, 2:12.3/500m

210127

ENDURANCE | WEEK 05 | 01/24/2021
Row Version:
12 Min Row
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard
Rest 3 Min
9 Min Row
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD
Rest 2 Min
6 Min Row
- 2 Min Easy
- 2 Min Moderate
- 2 Min HARD
Rest 1 Min
3 Min Row
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

4:00: 923m, 2:10.0/500m
4:00: 972m, 2:03.4/500m
4:00: 1065m, 1:52.6/500m
3:00: 713m, 2:06.2/500m
3:00: 746m, 2:00.6/500m
3:00: 834m, 1:47.9/500m
2:00: 476m, 2:06.0/500m
2:00: 506m, 1:58.5/500m
2:00: 573m, 1:44.7/500m
1:00: 244m, 2:02.9/500m
1:00: 257m, 1:56.7/500m
1:00: 305m, 1:38.3/500m

Total: 7612m, 1:58.2/500m

Warm-up 10 minute row: 2275, 2:11.8/500m

210126

TUESDAY 01/26/2021
PROGRAM B
7 Min AMRAP
Front Squats
Every Minute on the Minute 5 Pull Ups, including first minute

RX Men: 95-115#+
RX Women: 65-75#+

Scaled: 115 lb.
Total: 63 reps.

WEDNESDAY SHIFT 01/27/2021
6 Rounds
12 DB/KB Deadlifts
10 DB/KB Hang Power Cleans
8 Overhead Presses
1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Scaled: 35 lb. dumbbells, 1 minute row

Time: 13:28
Row: 1537m, 1:57.1/500m

210125

MONDAY 01/25/2021
2021 Vault: BARBELL HYPNOS
20 Minute AMRAP
2 Wall Walks
12 Power Snatches
24 Air Squats

RX Men: 75#
RX Women: 55#

Total: 8 rounds + 2 Wall Walks + 12 Power Snatches

Warm-up 10 minute row: 2335, 2:08.4/500m
Cool-down 10 minute row: 2272, 2:12.0/500m

210123

Fat Biking at Hirsch Farm

Distance: 10.47 miles
Time: 1:33:26. 6.7 mph avg.
Elevation Gain: 808 ft.

https://www.strava.com/activities/4670077646

210121

WEDNESDAY SHIFT 01/20/2021
8 Rounds
8 DB Hang Power Snatch, Right
8 DB Hang Power Snatch, Left
8 Sit Ups
Rest 30 seconds between rounds

Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB

Scaled: 40 lb.
Time: 10:43

THURSDAY 01/21/2021
PROGRAM B
12 Min AMRAP
12 Alternating Back Rack Lunges
12 Push Press
24 DB Hop Overs / Double Unders

RX Men: 75#
RX Women: 55#

Scaled: 75 lb., DB Hop Overs
8 rounds + 6 Lunges

Warm-up 10 minute row: 2296, 2:10.6/500m

210120

ENDURANCE | WEEK 04 | 01/17/2021
Row Version:
1 Mile Sled Drag
4K Row

Scaled: 150 Weighted Box Step-ups, 20"/45lb.
Time: 24:09. Row: 15:15, 1:53.8/500m

Warm-up 10 minute row: 2316, 2:09.5/500m
Cool-down 10 minute row: 2318, 2:09.4/500m

210119

TUESDAY 01/19/2021
PROGRAM B
Every 90 Seconds
Death By:
At 0:00 - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat
At 1:30 - 2 Deadlift + 2 Hang Power Cleans + 2 Front Squats
At 3:00 - 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats
Keep adding 1 rep of each every 90 seconds until you can no longer keep up or until 18 min MAX. (That's the round of 13)

RX Men: 95#-115#
RX Women: 65-75#

Scaled: 115 lb.
Total: 10 rounds + 11 Deadlifts + 11 Hang Power Cleans + 1 Front Squat

Warm-up 10 minute row: 2317, 2:09.4/500m
Cool-down 10 minute row: 2244, 2:13.6/500m

210118

MONDAY 01/18/2021
2021 Vault: ROW NYX
Every 2 Min for 20 Min
Row 250 Meters
Max Reps Burpees

Total: 143 reps

Warm-up 10 minute row: 2317, 2:09.4/500m

Cool-down 10 minute row: 2322, 2:09.1/500m

210116

Fat Biking at SBT/Ishpeming
Distance: 15.10 miles
Time: 2:40:56. 5.6 mph avg.
Elevation Gain: 975ft.

https://www.strava.com/activities/4632108998

210115

Fat Biking at SBT/Ishpeming
Distance: 12.59 miles
Time: 2:16:59. 5.5 mph avg.
Elevation Gain: 802ft.

https://www.strava.com/activities/4626000105

Hike at Presque Isle Park
Distance: 2.1 miles

210114

Fat Biking at SBT/Ishpeming
Distance: 6.29 miles
Time: 1:07:29. 5.6 mph avg.
Elevation Gain: 264ft.

https://www.strava.com/activities/4622448981

210113

WEDNESDAY 01/13/2021
PROGRAM C
Every 5 Minutes for 5 Rounds (25 Minutes Total)
Row 250 Meters
12 Supine Rows
12 Back Squats
Row 250 Meters
Rest Remainder of 5 Minutes Each Time

RX Men: 135-155#
RX Women: 85-105#

Scaled: 135 lb., Pull-ups
Round Times: 3:20, 3:19, 3:21, 3:27, 3:19

Warm-up 10 minute row: 2340, 2:08.2/500m

210112

ENDURANCE | WEEK 03 | 01/10/2021
Row Version:3 Rounds
Row 500 meters HOT
Row 500 meters Slow
Row 400 meters HOT
Row 400 meters Slow
Row 300 meters HOT
Row 300 meters Slow
Row 200 meters HOT
Row 200 meters Slow
Row 100 meters HOT
Row 100 meters Slow
Rest 5 Min between rounds.

Round 1: 11:28.2, 1:54.7/500m
Round 2: 11:31.4, 1:55.2/500m
Round 3: 11:26.8, 1:54.4/500m

Time: 34:26.4, 1:54.8/500m

Warm-up 10 minute row: 2324, 2:09.0/500m

210111

MONDAY 01/11/2021
2021 Vault: BARBELL GAIA
60 Deadlifts
60 Air Squats
60 Push Ups
30 Power Cleans
30 Front Squats
30 Shoulder to Overhead

RX Men: 75-95#
RX Women: 55-65#

Scaled: 95 lb.
Time: 13:32

Warm-up 10 minute row: 2347, 2:07.8/500m
Cool-down 10 minute row: 2274, 2:11.9/500m

210109

Fat Biking at Hirsch Farm
Distance: 9.38 miles

Time: 1:25:20. 6.6 mph avg.
Elevation Gain: 725 ft.

https://www.strava.com/activities/4593792033

210108

THURSDAY 01/07/2021
PROGRAM B
4 Sets
Each Set is 4 Rounds of:
4 Deadlifts
5 Burpee Box Jump Overs
Rest 1:00 between sets

RX Men: 155-185#
RX Women: 105-125#

Scaled: 185 lb. Deadlifts, 24" Burpee Box Jump Overs
Time: 14:16 (2:54, 2:47, 2:50, 2:43)

Warm-up 10 minute row: 2313, 2:09.7/500m
Cool-down 10 minute row: 2279, 2:11.6/500m

210107

ENDURANCE | WEEK 02 | 01/03/2021
Rowing Version:
7 Rounds
Row 250 Moderate/Chill Pace
Row 350 Meters HARD
Row 150 Meters SLOW
No rest between rounds.

Time: 19:58.3, 1:54.1/500m
2:51.6
2:52.5
2:52.9
2:51.7
2:52.1
2:51.9
2:45.6 went hard on last 150m

Warm-up 10 minute row: 2326, 2:08.9/500m
Cool-down 10 minute row: 2297, 2:10.6/500m

210105

POWER | WEEK 02 | 01/03/2021
Pause Back Squat (4 x 5 - 4 Sets (one set every 5 min for 20 min))
3 Second Pause in the bottom

155-185-205-225

For Time
400 Meter Farmer Carry
Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells.

RX Men: 40# DBs/KBs +
RX Women: 25# DBs/KBs +

Scaled: 40 lb. dumbbells
Time: 3:56 unbroken

TUESDAY SHIFT 01/05/2021
2 Rounds
Each Round is AMRAP 6 Min
20 Single Unders or Toe Taps
16 Alternating Unweighted Lunges
12 Sit Ups
8 Push Up + Taps
Rest 1 minute between AMRAPs

Scaled: Dumbell Hop-overs
Score: 3 rounds + 20 hop-overs + 11 lunges. 3 rounds + 20 hop-overs + 16 lunges + 9 sit-ups

Warm-up 10 minute row: 2324, 2:09.0/500m

210104

ENDURANCE | WEEK 01 | 12/27/2020
Row 250 M - Hard
Rest 1:15
Row 250 M- Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - HARD
Rest 1:15
Row 500 M- Moderate
No Rest
Row 250 M - HARD

Total Meters - 3250

Total without rest: 11:53.4, 1:49.7/500m (0:47.1, 0:47.3, 2:57.5, 0:48.0, 2:59.1, 0:48.6, 1:58.3, 0:47.4)

FRIDAY SHIFT 01/01/2021
For time:
3-6-9-12-15
Eye-Level
Goblet Squat
Burpee

Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB

Scaled: 2 pood kettlebell

Time: 8:33

Warm-up 10 minute row: 2366, 2:06.7/500m
Cool-down 10 minute row: 2293, 2:10.8/500m

210103

OLY | WEEK 02 | 01/03/2021
EMOM
Min 1: 1 Hang Power Clean + 1 Power Clean
Min 2: 1 Hang Squat Clean + 1 Squat Clean

Start with an empty bar. After each 2 min window (using same weight for both) you will increase weight by either 10 or 20 lbs.

45-65-85-95-115-135-155-165-175-185-195(f - Hang Power Clean)

2021 Vault: DUMBBELL CHAOS
10 Min AMRAP
1 Devil Press
1 Thruster
2 Devil Press
2 Thrusters
3 Devil Press
3 Thrusters...

Continue adding 1 rep per movement and get as far as you can in 10 Min.

RX Men: 35-45# DB
RX Women: 20-30# DB

Scaled: 35 lb. dumbbells
Score: 9 rounds

Warm-up 10 minute row: 2371, 2:06.5/500m
Cool-down 10 minute row: 2309, 2:09.9/500m

210102

Fat Biking at Hirsch Farm
Distance: 3.79 miles
Time: 49:47. 4.6 mph avg.
Elevation Gain: 362 ft.

https://www.strava.com/activities/4557072934

210101

THURSDAY 12/31/2020
PROGRAM A
24 Min AMRAP
20 Alternating Single Dumbbell Snatch
21 Dumbbell Step Ups

RX Men: 40# DBs
RX Women: 25# DBs

Scaled: 40 lb. dumbbels, 20 inch box dumbbell step ups
6 Rounds + 20 dumbbell snatch + 5 dumbbell box step-ups

Warm-up 10 minute row: 2336, 2:08.4/500m

Cool-down 10 minute row: 2222, 2:15.0/500m