210227

SATURDAY 02/27/2021
PROGRAM B
4 Rounds:
Each Round Is:
On a 3 Min Clock:
Run 400 Meters
Max Reps Barbell Bent Over Rows
As soon as the clock hits 3 Min:
On a 3 Min Clock: (so until 6 Min)
Run 400 Meters
Max Reps Push Up + Pull Across

Suggested Weight:
Men: 95# BOR / 40-50# Pull Across
65# BOR / 25-35# Pull Across

Extra Challenge:
Men: 115# BOR
Women: 75# BOR

Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds Combined
Goal: 110-160 Reps

Scaled: 95 lbs. Bent over Row, 40 lb. Pull Across
Total: 154 reps

Warm-up 10 minute row: 2283, 2:11.4/500m
Cool-down 10 minute row: 2203, 2:16.1/500m

210226

THURSDAY 02/25/2021
PROGRAM B
6 Wall Walks
then
10 Rounds
6 Barbell Front Squats
6 Pull Ups
then
6 Wall Walks

Suggested Weight:
Men: 95-135#
Women: 65-85#

Scaled: 95 lb.
Time: 13:40

SHIFT 12/17/2019
10 Round for Time of:
7 Goblet Squats, 50 lb.
7 Abmat sit-ups

Time: 6:58

Warm-up 10 minute row: 2360, 2:07.1/500m

210224

ENDURANCE | WEEK 09 | 02/21/2021
2 Rounds
Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate
Rest 3 Min

Time: 23:54.9, 1:54.0/500m

THURSDAY 02/18/2021
PROGRAM A
EMOM 12 Minutes
6 DB Power Cleans
8 Box Jump Overs

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Suggested Box Height:
Men: 22-24"
Women: 18-20"

Scaled: 40 lb. Dumbbells, 24" box
Completed: 12 rounds

Warm-up 10 minute row: 2313, 2:09.7/500m

200223

TUESDAY 02/23/2021
PROGRAM C
4 Rounds
Row 250 Meters
10 Toes to Bar
15 Deadlifts
Row 250 Meters
Rest 1 Minute Between Rounds

Suggested Weight:
Men: 135-155#
Women: 85-105#

Missed 2nd Row
Time: 11:36 (2:09, 2:09, 2:10, 2:08)

 
WEDNESDAY 02/24/2021
PROGRAM B
20 Min EMOM
Min 1: 15 Shoulder to Overhead
Min 2: 15 KB/DB Swings

Suggested range: Men: 75-135#. Women: 45-95#
KB/DB Swings:
Men: 40-55#
Women: 25-35#

Scaled: 95 lb., 1.5 Pood American Kettlebell Swings

Warm-up 10 minute row: 2320, 2:09.3/500m

210222

MONDAY 02/22/2021
2021 VAULT: BARBELL MORPHEUS
5 Minute AMRAP
Barbell Manmakers
Rest 3 Minutes
4 Minute AMRAP
Plate Burpees
Rest 2 Minutes
3 Minute AMRAP
Burpees

Suggested Weights:
RX Men: 95#
RX Women: 65#

RX Men: 45# Plate
RX Women: 25# Plate

Score: 23 + 32 + 51 = 106 Total

Warm-up 10 minute row: 2428, 2:03.5/500m
Cool-down 10 minute row: 2374, 2:06.3/500m

210220

Fat Biking at Hirsch Farm
Distance: 10.28 miles
Time: 1:29:52. 6.9 mph avg.
Elevation Gain: 751 ft.
https://www.strava.com/activities/4819750416

Fat Biking at Moundview Park, Rountree and Snowmobile Track
Distance: 7.47 miles
Time: 1:10:22. 6.4 mph avg.
Elevation Gain: 447 ft.
https://www.strava.com/activities/4820127482

210219

FRIDAY 02/19/2021
PROGRAM B
5 Rounds
30 Alternating Unweighted Lunges
15 Strict Press
10 Strict Pull Ups

Suggested Weight:
Men: 95#
Women: 65#
Goal: 12-18 Min

Scaled: 75 lb. Press, 7 Strict Pull-ups
Time: 15:46

SATURDAY 02/20/2021
PROGRAM C
25 Back Squat
Row 500 meters
Rest 1 Min
20 Back Squat
Row 500 meters
Rest 1 Min
15 Back Squat
Row 500 meters
Rest 1 Min
10 Back Squat
Row 500 meters
Rest 1 Min
5 Back Squat
Row 500 meters

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#
Goal: 18-24 Min

Scaled: 95 lb. Accidently did 30 Back Squats on first round
Time: 20:05

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

210217

WEDNESDAY 02/17/2021
PROGRAM C
4 Rounds
Min 1: Max Cal Row/Bike
Min 2: Max Reps Supine Row
Min 3: Max Reps Push Ups
Min 4: Max Reps Alternating V-Up
Min 5: Rest
Score: Total Reps/Cals from all 4 rounds COMBINED!
Goal: 250-400 Total Reps

Scaled: Abmat sit-ups, supine row with feet elevated
Score: 86 + 88 + 84 + 86 = 344 Total

THURSDAY 02/18/2021
PROGRAM B
EMOM 12 Minutes
4 Power Cleans
8 Box Jump Overs

Scaled: 145 lb., 24" Box Jump Overs. All rounds unbroken

Warm-up 10 minute row: 2396, 2:05.2/500m

210216

MONDAY 02/15/2021
Row + Sandbag "IRIS"
Every 4 Minutes for 6 Rounds
(24 Min Total)
100 Meter Plate/Sandbag Hug Carry
10 Plate Hug or Sandbag Step Up Overs
250 Meter Row
Rest remainder of 4 min each time

Suggested Weight Men: 45# Plate / 50-70# Sandbag
Suggested Weight Women: 25-35# Plate / 25-45# Sandbag

Idea Box Height Men: 22-24"
Idea Box Height Women: 18-20"

Scaled: 60 lb. sandbag. 1 minute bear hug sandbag 6" step-ups for carry, 24" sandbag step-up overs
Round Times: 2:44, 2:44, 2:39, 2:39, 2:43, 2:37

TUESDAY SHIFT 02/16/2021
9 Min AMRAP (As Many Rounds and Reps As Possible in 9 Minutes)
5 Squat + Press
10 Eye Level KB/DB Swings

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: 75 lb. Thrusters, 2 pood Russian Kettlebell Swings
Score: 8 rounds + 3 Thrusters

Warm-up 10 minute row: 2408, 2:04.5/500m

210215

ENDURANCE | WEEK 08 | 02/14/2021
Row Version:
Row 2000 Meters
Rest 1 Min
4 Rounds
500 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)
Row 2000 Meters

Time: 26:47.4, 1:48.9/500m
7:27.4, 1:51.8/500m
1:43.3
1:44.6
1:44.8
1:44.5
7:22.9, 1:50.7/500m

Warm-up 10 minute row: 2331, 2:08.7/500m
Cool-down 10 minute row: 2272, 2:12.0/500m

210213

FRIDAY 02/12/2021
PROGRAM C
Every 2 Min for 16 Min
Row 250
3 Power Clean
3 Front Squat
3 Jerks
Rest Until Clock Hits 2 Min

Customized:
8 Rounds Alternating between movements with a Partner for time of:
Row 250m
3 Power Clean
3 Front Squat
3 Jerks

Scaled: 115 lb./65 lb.
Time: 18:20

SATURDAY 02/13/2021
TEAM VERSION
In Teams of 2 Complete
20 Rounds (Combined)
Done in an I Go - You Go Fashion
8 Burpees
16 Air Squats

Time: 13:25

Warm-up 10 minute row: 2347, 2:07.8/500m

210212

WEDNESDAY 02/10/2021
PROGRAM A
15 Devil Press
30 Push Up + Pull Across
60 Alternating Dumbbell Snatch
30 Push Up + Pull Across
15 Devil Press

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

Time: 12:43

POWER | WEEK 07 | 02/07/2021
Every 3 Minutes for 12 Min
Front Squat (4 Set of 4 Tempo Squats)
--- THE TEMPO IS 33X1 ---
This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.

115-135-155-185

Every 3 Minutes for 15 Min
5 Bench Press
12 Bench Jump Overs

115-135-155-175-185(x2f)

Warm-up 10 minute row: 2319, 2:09.3/500m

210211

ENDURANCE | WEEK 07 | 02/07/2021
Row Version:
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest
Score: Total Distance

Distance: 15,062m. 2:01.4/500m
Easy < 2:04/500m
Hard < 1:45/500m

Done under "Just Row" so rest meters are included. PM5 arrives tomorrow!

210209

SATURDAY 02/06/2021
PROGRAM C
Row 1000 Meters
60 Dumbbell Burpee Step Ups
Row 1000 Meters

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

Scaled: 40 lb. dumbbells, 20" Burpee Step-Ups
Row 1: 3:51.2, 1:55.5/500m
Row 2: 3:51.1, 1:55.6/500m

Time: 18:50

Warm-up 10 minute row: 2311, 2:09.8/500m

210208

FRIDAY 02/05/2021
PROGRAM A
4 Rounds
20 Alternating Dumbbell Snatch
5 Turkish Get Ups Right
5 Turkish Get Ups Left
20 Alternating Dumbbell Snatch
Rest 2 Min Between Rounds

RX Men: 40# DB
RX Women: 25# DB

Time: 23:52

Warm-up 10 minute row: 2289, 2:11.0/500m
Cool-down 10 minute row: 2299, 2:10.4/500m

210207

MONDAY 02/08/2021
2021 Vault: BARBELL PSYCHE - Part 1
Part 1:
8 Min AMRAP
2 Hang Clean and Jerks
2 Box Jumps
4 Hang Clean and Jerks
4 Box Jumps....

Rest 4 Min Before Part 2
Part 2: Complete Your SCORE from Part 1 as Fast as Possible

Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#

Scaled: 95 lb./24"
Part 1: 6 rounds + 14 Hang Clean and Jerks + 3 Box Jumps
Part 2: 8:21

Warm-up 10 minute row: 2381, 2:05.9/500m
Cool-down 10 minute row: 2256, 2:12.9/500m

210205

THURSDAY 02/04/2021
PROGRAM B
7 Rounds
30 Double Unders / DB Hop Overs
10 Barbell Hang Squat Cleans
8 Barbell Push Press

RX Men: 95#
RX Women: 65#

Time: 13:47 (1:16, 1:55, 2:11, 2:01, 2:14, 2:06, 2:01). Hop Overs.

Warm-up 10 minute row: 2342, 2:08.1/500m
Cool-down 10 minute row: 2216, 2:15.3/500m

210203

ENDURANCE | WEEK 06 | 01/31/2021
Row Version:
Row 1000 meters - MODERATE
Rest 2 Min
8 x 250 Meters HARD
(20 Sec Rest between 250s)
After final 20 Sec Rest
Row 750 Meters - MODERATE
Rest 2 Min
6 x 250 Meters HARD
(20 Sec Rest between 250s)
After final 20 sec Rest
Row 500 Meters - MODERATE
Rest 2 Min
4 x 250 Meters HARD
(20 Sec Rest between 250s)
After final 20 Sec Rest
Row 250 Meters - MODERATE

Time (with rest): 37:36.2
7000m, 25:36.3, 1:49.7/500m

1000m, 3:56.5, 1:58.2/500m
250m, 0:51.9, 1:43.8/500m
250m, 0:52.6, 1:45.2/500m
250m, 0:52.9, 1:45.8/500m
250m, 0:53.4, 1:46.8/500m
250m, 0:53.1, 1:46.2/500m
250m, 0:54.2, 1:48.4/500m
250m, 0:53.4, 1:46.8/500m
250m, 0:53.5, 1:47.0/500m
750m, 2:58.0, 1:58.6/500m
250m, 0:52.2, 1:44.4/500m
250m, 0:52.8, 1:45.6/500m
250m, 0:52.8, 1:45.6/500m
250m, 0:53.5, 1:47.0/500m
250m, 0:52.8, 1:45.6/500m
250m, 0:52.3, 1:44.6/500m
500m, 1:57.6, 1:57.6/500m
250m, 0:50.8, 1:41.6/500m
250m, 0:52.2, 1:44.4/500m
250m, 0:52.3, 1:44.6/500m
250m, 0:53.0, 1:46.0/500m
250m, 0:53.4, 1:46.8/500m

Warm-up 10 minute row: 2305, 2:10.1/500m

210202

TUESDAY 02/02/2021
PROGRAM B
15 Min AMRAP
6 Push Up + Up and Over (5 inch plate stack)
10 Box Jump Overs (24")
12 Barbell Deadlifts

RX Men: 135#
RX Women: 95#

Total: 9 rounds + 6 Push Up and Overs + 6 Box Jump Overs

WEDNESDAY SHIFT 02/03/2021
6 Rounds
10 Alternating Unweighted Lunges
10 Sit Ups
1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

Scaled: 1 minute row (1638m total)
Time: 11:39

Warm-up 10 minute row: 2307, 2:10.0/500m

210201

MONDAY 02/01/2021
2021 Vault: EROS
4 Rounds
15 Wall Balls
15 Pull Ups
15 Wall Balls
Rest 2 Min Between Rounds

Suggested Ball Weight:
Men: 18-20#
Women: 13-15#

Time: 14:17 (1:49, 1:53, 2:00, 2:33)

Warm-up 10 minute row: 2319, 2:09.3/500m
Cool-down 10 minute row: 2200, 2:16.3/500m