Sunday, May 30, 2021

210530

Mountain Biking at Hirsch Farm
Distance: 8.82 Miles
Time: 1:32:44. 5.7 mph avg.
Elevation Gain: 883 ft.

https://www.strava.com/activities/5386055073

Saturday, May 29, 2021

210529

THURSDAY 05/27/2021
Option 1:
20 Rounds
3 Toes to Bar
10 DB Hop Overs

- OR -

Option 2:
10 Rounds
8 V-Ups/Sit Ups
20 DB Hop Overs

Goal: 10-15 Min
Time: 8:15. Option 1

FRIDAY SHIFT 05/28/2021
4 Rounds
1 Minute of Push Up + Taps
1 Minute of Eye Level KB/DB Swings
1 Minute of Goblet Squats
1 Minute of Rest

Suggested Weight
Men: 20-40# DB/KB
Women: 12-30# DB/KB
Goal: 140-200 Reps

Scaled: 53 lb. Russian Kettlebell Swings
Score: 65+69+69+70 = 273 total

Warm-up 10 minute row: 2271m, 2:12.1/500m

Friday, May 28, 2021

210528

ENDURANCE | WEEK 22 | 05/23/2021
Row 5k

Time: 18:46.0 (PR), 1:52.6/500m

180216: 18:54.1, 1:53.4/500m (PR)
110820: 18:58.1
100625: 19:15.7
100106: 20:13.6
100121: 20:51.5

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

Wednesday, May 26, 2021

210526

Back Squat
20x170 lb.

WEDNESDAY SHIFT 05/26/2021
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)
30 Sec Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups
15 DB/KB Deadlifts
10 Alternating Unweighted Step Ups
Rest 1 Minute between Sets

Suggested Weight Range
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Goal: 4-6 Rounds

Scaled: 30 sec row, 115 lb. Deadlifts, 20" Step-Ups
Round 1: 2 Rounds + 30 sec row + 15 Deadlifts + 4 Step-Ups
Round 2: 3 Rounds

Warm-up 10 minute row: 2260m, 2:12.7/500m

Tuesday, May 25, 2021

210525

TUESDAY 05/25/2021
PROGRAM B
15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)
9 Burpees Over Barbell
12 Thrusters

Suggested Weight
Men: 65#
Women: 45#
Goal: 6-9 Rounds

Scaled: 65 lb.
Total: 7 rounds + 1 burpee over barbell

Warm-up 10 minute row: 2221m, 2:15.0/500m

Monday, May 24, 2021

210524

MONDAY 05/24/2021
2021 VAULT: BARBELL HERMES
4 Sets
Each Set is a 3 Minute AMRAP
7 Hang Power Cleans
7 Pull Ups
7 Box Jump Overs
Rest 1 Minute Between 3 Minute AMRAPs

Suggested Weight
Men: 95#
Women: 65#

Suggested Box Height
Men: 20-24"
Women 16-20"

Score: Total Rounds + Reps from SLOWEST Set
Goal: 2-3 Rounds

Scaled: 95 lb., 24" Box Jump Overs
Score: 2 + 15, 2 + 18, 2 + 19, 2 + 18

Warm-up 10 minute row: 2317m, 2:09.4/500m
Cool-down 10 minute row: 2234m, 2:14.2/500m

Saturday, May 22, 2021

210522

Bike: M-Hill x 2
Distance: 23.40 miles
Time: 1:30:29. 15.5 mph avg.
Elevation Gain: 1732 ft.

Thursday, May 20, 2021

210520

ENDURANCE | WEEK 21 | 05/16/2021
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

2000m, 7:27.9, 1:51.9/500m
500m, 1:51.4
500m, 1:51.2
500m, 1:50.8
500m, 1:50.7
2000m, 7:16.8, 1:49.2/500m
Total: 22:08.8, 1:50.7/500m

Warm-up 10 minute row: 2276m, 2:11.8/500m

Wednesday, May 19, 2021

210519

TUESDAY 05/18/2021
PROGRAM A
Every 5 Minutes for 5 Rounds (25 Minutes)
200 Meter KB/DB Suitcase Carry (100M R/100M L)
400 Meter Run

Suggested Weight Men: 40-55# DB
Suggested Weight Women: 25-35# DB
Score: Slowest Round ONLY
Goal: 3:30-4:30

Scaled: 50 lb. dumbbell
Time: 3:25, 3:11, 3:07, 3:05, 3:07

Warm-up 10 minute row: 2279m, 2:11.6/500m

Tuesday, May 18, 2021

210518

OLY | WEEK 21 | 05/16/2021
PART 1
EVERY MINUTE ON THE MINUTE FOR 9 MINUTES
1 Power Clean + Jerk
Rest 2 Minutes before Part 2

PART 2
EVERY MINUTE ON THE MINUTE FOR 9 MINUTES
1 Squat Clean + Jerk

95-105-115-125-135-145-155-160-165
165-170-175-180-185-185-190-195-200(f)

Back Squat
20x165 lb.

THURSDAY SHIFT 05/13/2021
10 Rounds
5 Burpees
10 Alternating Unweighted Lunges

Goal: 10-15 Min

Time: 6:39

Warm-up 10 minute row: 2333m, 2:08.5/500m

Sunday, May 16, 2021

210516

MONDAY SHIFT 05/17/2021
2021 VAULT: SHIFT ARTEMIS
4 Rounds
20 Push Up + Tap + Tap
25 KB/DB Swings

Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Goal: 12-15 Min

Scaled: 53 lb. American Kettlebell Swings
Time: 9:55

Warm-up 10 minute row: 2301m, 2:10.3/500m

Saturday, May 15, 2021

210515

Mountain Biking at CamRock
Distance: 13.91 Miles
Time: 1:51:52. 7.1 mph avg.
Elevation Gain: 846 ft.

Friday, May 14, 2021

210514

Mountain Biking at Pleasant View and Blackhawk Ski Club
Distance: 12.58 Miles
Time: 1:39:28. 7.6 mph avg.
Elevation Gain: 1040 ft.
https://www.strava.com/activities/5296897854

Paddle at Mirror Lake
Distance: 7.91 miles
Time: 2:59:22
https://www.strava.com/activities/5298204777

Thursday, May 13, 2021

210513

WEDNESDAY 05/12/2021
PROGRAM B
4 Sets
Each SET is:
3 Rounds of:
8 Toes to Bar / V-Ups
8 Deadlifts
Rest 1 Minute between SETS

Suggested Weight Men: 155-185#
Suggested Weight Women: 105-125#
Goal: 10-15 Minutes

Scaled: 185 lb. Deadlifts, Toes to Bar
Time: 14:52 (2:30, 2:57, 3:11, 3:12)

Warm-up 10 minute row: 2272m, 2:12.0/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

Wednesday, May 12, 2021

210512

ENDURANCE | WEEK 20 | 05/09/2021
Row Version:
Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Row 750 Meters
Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Row 500 Meters
Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Row 375 Meters
Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Row 250 Meters
Rest 2 Min (42-44)
Row Sprint 250 Meters
Rest 3 Min
Row Sprint 375 Meters
Rest 4 Min
Row Sprint 500 Meters

Score: Time for final 500 Meter Sprint

Score: 1:33.9/500m
Total: 6750m
Time: 23:46.0, 1:45.6/500m

Tuesday, May 11, 2021

210511

OLY | WEEK 20 | 05/09/2021
PART 1
EVERY MINUTE ON THE MINUTE FOR 9 MINUTES
1 Hang Squat Snatch
1 Overhead Squat
Rest: 2:00
PART 2
EVERY MINUTE ON THE MINUTE FOR 9 MINUTES
1 Squat Snatch

Part 1: 45-45-55-55-65-65-75-75-65
Part 2: 85-85-85-85-90-90-95-95-100

Back Squat
20x160 lb.

TUESDAY SHIFT 05/11/2021
5 Rounds
1 Minute of Air Squats
1 Minute of Overhead Presses
1 Minute of Low Box Jumps or Jump Overs

Suggested Weight Ranges
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Goal: 225-300 Reps

Scaled: 20 lb. Wallballs, 75 lb. Push Jerk, 24" Box Jumps
Score: 254 reps

Warm-up 10 minute row: 2339m, 2:08.2/500m

Monday, May 10, 2021

210510

MONDAY 05/10/2021
2021 VAULT: BARBELL APOLLO
Every 7 Minutes for 21 Minutes (3 Rounds)
20 Bent Over Row
30 Back Rack Step Ups
400 Meter Run

Suggested Weight Men: 75-95# Bar // 20-24" Box
Suggested Weight Women: 55-65# Bar // 16-20" Box
Score: Fastest Round ONLY
Goal: Under 5 Minutes

Scaled: 75 lb., 20" Box
Time: 3:55, 3:41, 4:01

Warm-up 10 minute row: 2376m, 2:06.2/500m

Saturday, May 8, 2021

210508

Bike: Grant River Recreation Area
Distance: 39.36 miles
Time: 2:40:14. 14.7 mph avg.
Elevation Gain: 2700 ft.

https://www.strava.com/activities/5264313593

Friday, May 7, 2021

210507

ENDURANCE | WEEK 19 | 05/02/2021
ROW VERSION (46 Minutes Total)
Row 4 Min MODERATE (0:00-4:00)
2 Min Rest (4:00-6:00)
3 Times with no Rest between: (6:00-13:30)
Row 1:30 SPRINT
Row 1:00 SLOW
Then Rest 90 Seconds (13:30-15:00)
3 Times with no Rest between: (15:00-22:30)
Row 1:00 SPRINT
Row 1:30 SLOW
Then Rest 90 Seconds (22:30-24:00)
3 Times with no Rest (24:00-31:30)
Row 0:45 SPRINT
Row 1:45 SLOW
Then Rest 90 Seconds (31:30-33:00)
3 Times with no Rest between: (33:00-40:30)
Row 0:30 SPRINT
Row 2:00 SLOW
Then Rest 90 Seconds (40:30-42:00)
Row 4 Min MODERATE (42:00-46:00)

Score: Total Distance

Total: 9873m, 1:55.7/500m

Warm-up 10 minute row: 2289m, 2:11.0/500m

Thursday, May 6, 2021

210506

WEDNESDAY 05/05/2021
PROGRAM B
Every 5 Minutes for 20 Minutes (4 Rounds)
25 Barbell Power Cleans
50 Air Squats

Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Score: Slowest Round ONLY
Goal: 2:30-4:00

Scaled: 95 lb.
Time: 2:39, 2:37, 2:31, 2:32

THURSDAY SHIFT 05/06/2021
8 Rounds (16 Minutes Total)
30 seconds of Push Up + Taps
30 seconds of DB/KB Bent Over Rows
30 seconds of Jog/Run, Row, Bike, Taps, Single Unders or Low Step Ups
30 seconds of Rest

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
Score: Total # of Reps from all 3 movements and all 8 rounds!
Goal: 120-180 Reps

Scaled: 35 lb. dumbells Bent Over Rows, Calorie Row
Score: 29+28+28+28+30+29+29+29=230 reps

Warm-up 10 minute row: 2433m, 2:03.3/500m

Tuesday, May 4, 2021

210504

OLY | WEEK 19 | 05/02/2021
EVERY 90 SEC FOR 10 ROUNDS (15 MIN)
2 Squat Cleans
2 Jerks

95-105-115-125-135-145-150-155-160-165

TUESDAY SHIFT 05/04/2021
12 Min AMRAP
4 Burpee Low Step Ups
8 Goblet Lunges
10 Sit Ups

Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Goal: 6-9 Rounds

Scaled: 20" Burpee Step-Ups, 40 lb. Dumbbell Goblet Lunges
Total: 10 rounds + 4 Burpee Step-Ups + 2 Goblet Lunges

Warm-up 10 minute row: 2397m, 2:05.1/500m

Monday, May 3, 2021

210503

MONDAY 05/03/2021
2021 VAULT: BARBELL ATHENA
4 Minute AMRAP
8 Pull Ups
12 Push Press
Rest 1 Minute

4 Minute AMRAP
12 Push Ups
8 Power Snatch
Rest 1 Minute

4 Minute AMRAP
8 Pull Ups
12 Push Press
Rest 1 Minute

4 Minute AMRAP
12 Push Ups
8 Power Snatch

Suggested Weight Men: 75#
Suggested Weight Women: 55#

Goal: 14-18+ Rounds
Round 1: 4 + 5
Round 2: 3 + 5
Round 3: 3 + 7
Round 4: 3
Total: 13 + 17

Warm-up 10 minute row: 2317m, 2:09.4/500m
Cool-down 10 minute row: 2268m, 2:12.2/500m

Saturday, May 1, 2021

210501

Bike: M-Hill x 1.5
Distance: 19.08 miles
Time: 1:16:46. 14.9 mph avg.
Elevation Gain: 1300 ft.

https://www.strava.com/activities/5225599765