Friday, April 30, 2021

210430

OLY | WEEK 18 | 04/25/2021
EVERY MIN ON THE MIN FOR 16 MIN
Min 1:
2 Power Snatch

Min 2:
1 Hang Snatch
2 Overhead Squats

45-55-65-75-85-90-95-100
Same weight for both sets.

Back Squat
20x155 lb.

THURSDAY 04/29/2021
PROGRAM B
Part 1:
Set a Clock for 10 Min and Complete:
40 Deadlifts
40 Kipping Pull Ups or 20-30 Strict
40 Box Jumps
Rest Remainder of 10 Min

When the Clock Hits 10 Min Complete:
Part 2:
5 Min AMRAP
5 Deadlifts
5 Kipping Pull Ups / 2-3 Strict Pull Ups
5 Box Jumps

Suggested Weight Men: 135-155#
Suggested Weight Women: 85-105#
Part 1 Goal: 4-8 Min
Part 2 Goal: 5-8 Rounds

Scaled: 185 lb. Deadlifts, Kipping Pull-Ups, 24" Box Jumps
Part 1: 7:51
Part 2: 5 rounds + 5 Deadlifts

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

Wednesday, April 28, 2021

210428

ENDURANCE | WEEK 18 | 04/25/2021
ROW VERSION
4 Rounds
Row 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Row 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Row 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Row 90 Seconds (5:00-6:30)
REST 90 SECONDS (6:30-8:00)

Goal: Hold same distance for every 90 second interval throughout.

Round 1: 401 + 402 + 401 + 403 = 1607m, 1:52.0/500m
Round 2: 406 + 403 + 403 + 403 = 1615m, 1:51.4/500m
Round 3: 406 + 402 + 403 + 403 = 1614m, 1:51.5/500m
Round 4: 409 + 403 + 403 + 419 = 1634m, 1:50.1/500m
Total: 6469m, 1:51.3/500m

Warm-up 10 minute row: 2318m, 2:09.4/500m
Cool-down 10 minute row: 2361m, 2:07.0/500m

210427

TUESDAY 04/27/2021
PROGRAM B
4 Rounds
20 Back Squats
Run 200 Meters
10 Hang Squat Cleans
Run 200 Meters
Rest 1 Minute Between Rounds

Suggested Weight Men: 95#
Suggested Weight Women: 65#
Goal: 14-20 Min

Scaled: 95 lb.
Time: 18:55 (3:36, 4:00, 4:10, 4:08)

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

Monday, April 26, 2021

210426

MONDAY 04/26/2021
2021 VAULT: BARBELL TRITON
Every Other Minute on the Minute for 20 Minutes
(10 Rounds Total)
Min 1: 15 Double Unders / DB Hop Overs + Max Push Up Tap + Tap
Min 2: 15 Double Unders / DB Hop Overs + Max Bent Over Row

Suggested Weight Men: 95#
Suggested Weight Women: 65#
Goal: 160-200 Reps+

Scaled: Dumbell Hop Overs, 95 lb. Bent Over Row
Total: 247 reps

Warm-up 10 minute row: 2321m, 2:09.2/500m
Cool-down 10 minute row: 2246m, 2:13.5/500m

Saturday, April 24, 2021

210424

Thursday 180802
Marathon Row
For time:
Row 42,195 meters

Time: 3:04.20.1, 2:11.0/500m

Breaks at 0:40, 1:20, 2:00

191225: 3:08:21.5, 2:13.9/500m
181215: 2:58:42.0, 2:07.0/500m
180421: 3:23:37.4, 2:24.7/500m
170429: 3:05:07.7, 2:11.6/500m
151224: 2:56:34.5, 2:05.5/500m unbroken (PR)
150425: 3:04:59.1, 2:11.5/500m
140425: 3:09:32.9, 2:14.7/500m
120511: 2:59:14.9, 2:07.4/500m
111210: 2:57:39.8, 2:06.3/500m

Thursday, April 22, 2021

210422

OLY | WEEK 17 | 04/18/2021
Every Min on the Min for 16 Min
Min 1:
1 Power Clean
2 Hang Squat Cleans
Min 2:
1 Squat Clean
2 Front Squats

All rounds: 95 lb.

Back Squat
20x150 lb.

THURSDAY SHIFT 04/22/2021
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
20 Hop or Skip Overs
15 Air Squats
10 DB/KB Deadlifts

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
Goal: 5-8 Rounds

Scaled: lateral hop over dumbbells, 53 lb. kettlebell deadlifts
Total: 7 rounds.

Warm-up 10 minute row: 2278m, 2:11.6/500m

Wednesday, April 21, 2021

210421

ENDURANCE | WEEK 17 | 04/18/2021
ROW VERSION
3 Rounds
Each Round Is:
3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)
Rest 3 Min after the 1 Min Sprint (13:00-16:00)

Total: 8011m, 1:52.3/500m

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

Monday, April 19, 2021

210419

MONDAY 04/19/2021
2021 VAULT: BARBELL ATLAS
6 Rounds
400 Meter Run
10 Toes to Bar / V-Ups
10 Atlas Lunge
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Goal: 20-30 Min

Scaled: 75 lb., Toes to Bar
Time: 27:53

Saturday, April 17, 2021

210417

Back Squat
20x145 lb.

FRIDAY 04/16/2021
3 Sets
Each Set is 3 Rounds
Run 200 Meters
12 Push Ups
12 KB/DB Swings
Rest 2 Min Between Sets

Suggested Weight Men: 50-55# KB/DB
Suggested Weight Women: 30-35# KB/DB
Goal: 20-26 Minutes

Scaled: 53 lb. American Kettlebell Swings
Time: 20:52 (5:48, 5:35, 5:28)

Warm-up 10 minute row: 2243m, 2:13.7/500m
Cool-down 10 minute row: 2251m, 2:13.2/500m

Friday, April 16, 2021

210416

Mountain Biking at Hirsch Farm
Distance: 7.89 Miles
Time: 1:28:48. 5.4 mph avg.
Elevation Gain: 682 ft.
https://www.strava.com/activities/5138825824

Mountain Biking at Moundview Park
Distance: 2.26 Miles
Time: 22:36. 6.0 mph avg.
Elevation Gain: 132 ft.
https://www.strava.com/activities/5139552479

Wednesday, April 14, 2021

210414

OLY | WEEK 16 | 04/11/2021
Every 90 Sec for 10 Rounds (15 Min)
1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat

45-45-45-65-65-75-85-90-95-105

WEDNESDAY SHIFT 04/14/2021
4 Rounds (10 Minutes Total)
30 seconds of 1-Arm Bent Over Row, Right
30 seconds of 1-Arm Bent Over Row, Left
30 seconds of Alternating Unweighted Step Ups
30 seconds of 1-Arm Overhead Press, Right
30 seconds of 1-Arm Overhead Press, Left

Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Goal: 150-230 Reps

Scaled: 35 lb. dumbbell, 20 inch box.
Score: 69+67+69+69=274 reps

Warm-up 10 minute row: 2223m, 2:14.9/500m
Cool-down 10 minute row: 2255m, 2:13.0/500m

Tuesday, April 13, 2021

210413

ENDURANCE | WEEK 16 | 04/11/2021
4 x 1000 Meters
1:1 Work to Rest Ratio

Goal: Same pace for each - just slightly slower than your 2k PR pace

3:34.8, 1:47.4/500m
3:32.9, 1:46.4/500m
3:32.0, 1:46.0/500m
3:32.1, 1:46.0/500m

Total: 14:11.7, 1:46.4/500m

Warm-up 10 minute row: 2317m, 2:09.4/500m
Cool-down 10 minute row: 2312m, 2:09.7/500m

Monday, April 12, 2021

210412

MONDAY 04/12/2021
2021 VAULT: BARBELL HADES
100 Thrusters
Every Minute on the Minute Perform 5 Deadlifts
(Deadlifts Start at 1:00)

Suggested Weight Men: 75#
Suggested Weight Women: 55#
Goal: 9-14 Min

Time: 8:42

MONDAY SHIFT 07/27/2020
Street Parking Vault: "SHIFT Cuatro" (Time)
10 Unweighted Lungesters
5 Sit Ups
9 Unweighted Lungesters
5 Sit Ups
8 Unweighted Lungesters
5 Sit Ups
7 Unweighted Lungesters
5 Sit Ups
6 Unweighted Lungesters
5 Sit Ups
5 Unweighted Lungesters
5 Sit Ups
4 Unweighted Lungesters
5 Sit Ups
3 Unweighted Lungesters
5 Sit Ups
2 Unweighted Lungesters
5 Sit Ups
1 Unweighted Lungesters

Goal: Under 15 Min

Time: 8:28

Warm-up 10 minute row: 2337m, 2:08.3/500m

Saturday, April 10, 2021

210410

POWER | WEEK 15 | 04/04/2021
Shoulder Press
8-7-6-5-4-3-2-1
Rest 60 Seconds between sets. Use the same load for all.

95 lb.

Front Rack Hold
3 x 40 Seconds

225 lb.

THURSDAY 04/08/2021
PROGRAM A
4 Rounds
20 Reps 1/4 Get Up (10 Per Side)
30 Eye Level KB/DB Swings
40 DB Hop Overs

Suggested Weight Men: 35-55# KB/DB for both
Suggested Weight Women: 20-35# KB/DB for both
Goal: 13-18 Min

Scaled: 40 lb. dumbbell 1/4 Get-Ups, 1.5 pood Russian kettlebell swings
Time: 12:53 (2:59, 3:31, 3:14, 3:08)

Warm-up 10 minute row: 2319m, 2:09.3/500m
Cool-down 10 minute row: 2291m, 2:10.9/500m

Friday, April 9, 2021

210409

Back Squat
20x140 lb.

POWER | WEEK 15 | 04/04/2021
Every 3 minutes for 15 minutes:
3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*

Scaled: 335 lb. 24" Box

Warm-up 10 minute row: 2315, 2:09.5/500m

Wednesday, April 7, 2021

210407

ENDURANCE | WEEK 15 | 04/04/2021
Row Version:
2 Rounds
3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)
Rest 5 Min Between Rounds

Total: 9902m, 1:58.1/500m

Warm-up 10 minute row: 2281m, 2:11.5/500m

Tuesday, April 6, 2021

210406

OLY | WEEK 15 | 04/04/2021
Every 90 Sec for 10 Rounds (15 Min)
1 Power Clean
2 Jerks

95-115-135-145-155-165-170-175-180-185(1 Power Clean + 1 Jerk)

TUESDAY 04/06/2021
PROGRAM B
12 Min AMRAP
10 Front Squats
10 Pull Up / 5 No Push Up Renegade Row
10 Box Jumps

Suggested Weight Men: 95#
Suggested Weight Women: 65#
Goal: 7-9 Rounds

Scaled: 95 lb., 10 Pull-Up, 24" box
Score: 5 rounds

Warm-up 10 minute row: 2353m, 2:07.4/500m
Cool-down 10 minute row: 2262m, 2:12.6/500m

Monday, April 5, 2021

210405

MONDAY 04/05/2021
2021 VAULT: BARBELL CIRCE
3 rounds for time of:
12 Deadlifts, 95 lbs
9 Hang Power Cleans, 95 lbs
6 Bar Facing Burpees
12 Deadlifts, 95 lbs
9 Hang Power Cleans, 95 lbs
6 Bar Facing Burpees
12 Deadlifts, 95 lbs
9 Hang Power Cleans, 95 lbs
6 Bar Facing Burpees
Rest 2 mins

Suggested Weight Men: 95#
Suggested Weight Women: 65#
Goal: 13-17 Min

Time: 12:51 (2:59, 3:01, 2:51)

201006: 15:36 (4:03, 3:52, 3:40)

Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2151m, 2:13.2/500m

Saturday, April 3, 2021

210403

Mountain Biking at Hirsch Farm
Distance: 7.82 Miles
Time: 1:19:12, 5.9 mph avg.
Elevation Gain: 645 ft.

https://www.strava.com/activities/5063746421

Friday, April 2, 2021

210402

Back Squat
20x135 lb.

WEDNESDAY SHIFT 03/31/2021
6 Rounds (12 Min Total)
30 seconds of Unweighted Lunges, RIGHT
30 seconds of Unweighted Lunges, LEFT
30 seconds of Low Jumps or Jump Overs
30 seconds of Rest

Goal: 110-180 Reps

Scaled: Bench Jump Overs
Total: 271 reps

Warm-up 10 minute row: 2242m, 2:13.8/500m
Cool-down 10 minute row: 2256m, 2:12.9/500m

Thursday, April 1, 2021

210401

ENDURANCE | WEEK 14 | 03/28/2021
Row Version:
10 Rounds (25 Minutes Total)
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST
Score: Total distance from ON portion only.

Score: 3011m, 1:39.6/500m
Total: 5295m, 1:53.3/500m

Warm-up 10 minute row: 2281, 2:11.5/500m