210331

OLY | WEEK 14 | 03/28/2021
Every Min on the Min for 15 Min
1 Squat Clean
1 Cluster

95-95-95-95-95-115-115-115-115-115-135-145-155-165-175

TUESDAY SHIFT 03/30/2021
12 Min AMRAP
30 Single Unders or Taps
10 Goblet Squat
5 Push Up + Taps

Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Goal: 4-6 Rounds

Scaled: Dumbbell Hop-overs, 40 lb. Goblet Squats
Total: 8 rounds + 30 Hop-overs + 10 Goblet Squats + 3 Push-Up + Taps

Warm-up 10 minute row: 2352, 2:07.5/500m
Cool-down 10 minute row: 2248, 2:13.4/500m

210330

MONDAY 03/29/2021
2021 VAULT: BARBELL APHRODITE
30 Power Snatch
Run 800 Meters
30 Clean and Jerks

Suggested Weight Men: 95#
Suggested Weight Women: 65#
Goal: 10-15 Minutes

Scaled: 95 lb.

Time: 8:30

Warm-up 10 minute row: 2347, 2:07.8/500m
Cool-down 10 minute row: 2255, 2:13.0/500m

210327

Hike at Ha Ha Tonka State Park
Devil’s Kitchen and Turkey Pen Hollow trails
Distance: 9 miles
https://www.strava.com/activities/5029162734

Paddle at Ha Ha Tonka State Park
Distance: 3 miles

https://www.strava.com/activities/5029185911

210326

TUESDAY SHIFT 03/23/2021
13 Min AMRAP
10 Eye Level KB/DB Swings
10 TRX/Ring Rows
20 Mountain Climbers

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

Scaled: 53 lb. kettlebell swings, 40 lb. double dumbbell bent over rows
Total: 12 rounds + 10 kettlebell swings + 6 bent over rows

WEDNESDAY SHIFT 03/24/2021
7 Rounds
30 seconds of Air Squats
30 seconds of Push Ups
30 seconds of Jump Overs
30 seconds of Sit Ups

Total: 455 reps

Hike at Ha Ha Tonka State Park
Distance: 8.5 miles

Paddle at Lake of the Ozarks
Distance: 2.5 miles

210324

OLY | WEEK 13 | 03/21/2021
Every 90 Sec for 8 Rounds (12 Min)
1 Power Snatch
2 Overhead Squats
After 12 Min - Rest 3 Min
Then
Every Min on the Min for 5 Min
1 Full Snatch

Power Snatch + 2 Overhead Squats: 45-55-65-75-80-85-90-95
Squat Snatch: 75-80-85-90-95

POWER | WEEK 13 | 03/21/2021
On a running clock:
Min 0:00 - 5 Deadlifts
Min 2:00 - 5 Deadlifts
Min 4:00 - 5 Deadlifts
Min 6:00 - 5 Deadlifts
Min 10:00 - Max Reps Deadlifts
Min 14:00 - 5 Weighted Pull Ups
Min 16:00 - 5 Weighted Pull Ups
Min 18:00 - 5 Weighted Pull Ups
Min 20:00 - 5 Weighted Pull Ups
Min 24:00 - Max Reps Strict Pull Ups (one set)
Min 27:00 - 3 Min AMRAP 5 Good Mornings, 5 Upright Rows

Deadlifts: 225-255-275-305-315x15 reps
Pull-Ups: 20-20-20-20-10 Strict Pull-Ups
AMRAP: 45 lb., 3 rounds + 4 Good Mornings

Warm-up 10 minute row: 2375, 2:06.3/500m

210323

ENDURANCE | WEEK 13 | 03/21/2021
Row Version:
2 Rounds
2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)
Rest 1 Min (8:00-9:00)
90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)
Rest 1 Min (15:00-16:00)
1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)
Rest 1 Min (20:00-21:00)
30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)
Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)

Total: 10,402m, 1:55.3/500m. Kept all hard sections below 1:45/500m average.

Back Squat
20x125 lb.

Warm-up 10 minute row: 2312, 2:09.7/500m

210322

MONDAY 03/22/2021
2021 VAULT: BARBELL PROMETHEUS
15 Lungesters
15 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
9 Lungesters
9 Bar Facing Burpees
Rest 3 Minutes
9 Lungesters
9 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
15 Lungesters
15 Bar Facing Burpees

Suggested Weight Men: 75#
Suggested Weight Women: 55#
Goal: 18-27 Minutes

Time: 28:11 (12:23, 12:47)

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

210320

Bike: Grant River Recreation Area to Banfield Bridge
Distance: 43.42 miles
Time: 2:50:04, 15.3 mph avg.
Elevation Gain: 3,103 ft.

https://www.strava.com/activities/4980799943

210319

OLY | WEEK 12 | 03/14/2021
Every 90 Seconds for 10 Rounds / 15 Min
1 Power Clean
1 Power Clean and Jerk

Then:
5 Min to continue doing single power clean and jerks

95-115-125-135-145-155-165-175-185-195
1 Rep Max Power Clean and Jerk: 205 lb.

Warm-up 10 minute row: 2325, 2:09.0/500m

210317

WEDNESDAY 03/17/2021
PROGRAM B
30 Power Clean
30 Front Squats
30 Lateral Burpees Over the Bar
20 Power Clean
20 Front Squats
20 Lateral Burpees Over the Bar
10 Power Cleans
10 Front Squats
10 Lateral Burpees Over the Bar

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#
Goal: 10-16 Min

Scaled: 95 lb., step over burpees
Time: 14:55

Warm-up 10 minute row: 2314, 2:09.6/500m

210316

ENDURANCE | WEEK 12 | 03/14/2021
Row Version:
6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)
Score is distance.

Total: 7,627m, 1:58.0/500m

Warm-up 10 minute row: 2306, 2:10.0/500m

210315

MONDAY 03/15/2021
2021 VAULT: BARBELL POSEIDON
Every 90 Seconds for 21 Minutes
(14 Rounds)
6 Pull Ups
3 Heavy Deadlifts
24 DB Hop Overs/Double Unders OR 100m Sprint

Suggested Weight Men: 205-225#
Suggested Weight Women: 135-155#
Score: Slowest Round Only
Goal: 0:45-1:00

Scaled: 225 lb., DB Hop-Overs
Round times: 0:36, 0:34, 0:33, 0:34, 0:35, 0:36, 0:34, 0:34, 0:34, 0:34, 0:33, 0:33, 0:32, 0:33

Back Squat
20x115 lb.

Warm-up 10 minute row: 2451, 2:02.3/500m
Cool-down 10 minute row: 2356, 2:07.3/500m

210313

Bike: M-Hill x 2
Distance: 23.58 miles
Time: 1:24:38. 16.7 mph avg.
Elevation Gain: 1732 ft.

https://www.strava.com/activities/4941599512

210312

WEDNESDAY 03/10/2021
PROGRAM A
On a 16 Min Clock Complete:
Run 1 Mile
then
Max Rounds in the Remaining Time
20 Push Ups
12 Toes to Bar / V-Ups

Goal: 4-6 Rounds

Scaled: Toes to Bar
Total: 4 rounds + 1 Push-up

Warm-up 10 minute row: 2409, 2:04.5/500m

210311

OLY | WEEK 11 | 03/07/2021
Every Min on the Min for 12 Min
2 Power Snatch

75-95-115-125-135-140-145-150-155-155-155-160x1

ENDURANCE | WEEK 11 | 03/07/2021
Row Version:
4 Rounds (Each Round is 8 Min including Rest)
2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)
90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)
1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)
30 Sec ON @ Sprint (5:30-6:00)
Rest 2 Min
Score is average distance per round. Goal is to maintain it!

Round 1: 518+411+294+160 = 1383m, 1:48.5/500m
Round 2: 524+410+289+154 = 1390m, 1:47.9/500m
Round 3: 524+410+289+154 = 1377m, 1:48.9/500m
Round 4: 527+407+289+158 = 1381m, 1:48.6/500m
Total: 5,530m, 1:48.4/500m

Warm-up 10 minute row: 2365, 2:06.8/500m

210310

TUESDAY 03/09/2021
PROGRAM B
3 Sets
Each Set is:
5 Rounds
6 Power Clean and Jerk
4 Thrusters
Rest 2 Min Between Sets

Suggested Weight Men: 95#
Suggested Weight Women: 65#
Goal: 13-19 Min

Scaled: 95 lb. first set, 75 lb. second and third sets
Time: 18:05 (5:41, 4:21, 4:02)

Back Squat
20x105 lb.

Warm-up 10 minute row: 2366, 2:06.7/500m

210309

MONDAY 03/08/2021
2021 VAULT: KRONOS
In a 1 Minute "ON" / 1 Minute "OFF" Fashion Complete:
100 Burpee Box Jump Overs

Box Height Suggestions
Men: 20-24"
Women: 16-20"
Goal: 10-20 Minutes

Time: 14:45

Warm-up 10 minute row: 2415, 2:04.2/500m
Cool-down 10 minute row: 2282, 2:11.4/500m

210306

OLY | WEEK 10 | 02/28/2021
Every 90 Seconds for 10 Rounds/15 Min
Power Clean
Hang Squat Clean
Full Clean

95-115-135-145-155-165-175-180-185-190

SATURDAY 03/06/2021
PROGRAM B
5 Rounds
15 Back Squats
Run 200 Meters
Rest 2 Min Between Rounds

Suggested Weight Men: 115#
Suggested Weight Women: 75#
Goal: All rounds under 1:30

Scaled: 115 lb.
Time: 14:54 (1:29, 1:24, 1:20, 1:20, 1:19)

Warm-up 10 minute row: 2336, 2:08.4/500m
Cool-down 10 minute row: 2252, 2:13.2/500m

210305

THURSDAY 03/04/2021
EMOM 16
Min 1: 20 Second Plank Hold + 3 Push Jerk
Min 2: 8 Toes to Bar/Alt V-Up + 4 Power Clean

Scaled: 135 lb., Toes to Bar
Completed 16 rounds

FRIDAY SHIFT 03/05/2021
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Min)
10 DB Hop or Skip Over
5 DB Hang Power Snatch, Right
5 DB Hang Power Snatch, Left
10 Alternating Unweighted Lunges

Suggested Weight Range Men: 20-40# DB
Suggested Weight Range Women: 12-30# DB
Goal: 4-7 Rounds

Scaled: 40 lb. dumbbell
Score: 9 rounds + 10 dumbbell hop overs + 10 hang power snatches + 1 lunge

Warm-up 10 minute row: 2366, 2:06.7/500m

210303

FRIDAY SHIFT 12/13/2019
10 Rounds
10 Kettlebell or Dumbbell Deadlifts
10 Air Squats

Idea weight for Men: 40-50# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 15-35# Single KB/DB - or - pair of lighter dumbbells
Goal: Under 15 Min

Scaled: 1.5 pood kettlebell
Time: 6:37

ENDURANCE | WEEK 10 | 02/28/2021
Row Version:
5 Rounds
2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)
90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)
1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)
30 Seconds at a 98% effort pace (5:15-5:45)
3 Min Rest (5:45-8:45)

Total: 6693m, 1:52.0/500m
492/387/277/151
506/401/279/150
509/403/283/150
509/403/282/152
510/408/285/156

Back Squat
20x95 lb.

Warm-up 10 minute row: 2331, 2:08.7/500m

210302

MONDAY 11/18/2019
PROGRAM A
Every Minute on the Minute for as long as you can last...
4 Pull Ups
4 Devil Press

Once you get to 10 minutes successfully - you keep the devil press number the same and add one pull up each minute.

So Min 1-10:
4 Pull Ups
4 Devil Press
(Do the 4 + 4 every minute for 10 min)

Min 11:00
5 Pull Ups
4 Devil Press

Min 12:00
6 Pull Ups
4 Devil Press

(Keep adding 1 Pull Up per minute)
If you get to 20 Min - you are DONE!!!

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

Scaled: 40 lb. dumbbells
Completed: 11 rounds

MONDAY 2/12/2018
SHIFT
3 Rounds:
30 Air Squats
15 Hang Dumbbell Snatch (L)
15 Hang Dumbbell Snatch (R)
Rest 2:00 between rounds

Scaled: 40 lbs.
Time: 9:22

Warm-up 10 minute row: 2459, 2:02.0/500m

210301

MONDAY 03/01/2021
2021 VAULT: BARBELL RHEA
5 Rounds
40 Double Unders / DB Hop Overs
12 Squat Cleans

Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Goal: 9-15 Min

Scaled: 95 lb. Squat Cleans, Dumbbell Hop-Overs
Time: 9:36

MONDAY SHIFT 11/18/2019
10 Rounds
5 Ring/TRX or Bent Over Rows
4 Burpees

Men: 20-40# DBs
Women: 10-25# DBs
Goal: Under 14 Min

Scaled: 40 lb. dumbbell Bent Over Rows
Time: 4:56

Warm-up 10 minute row: 2426, 2:03.6/500m