210630

Paddle Platte River Banfield bridge to Mississippi and Grant River Recreation Area and back
Distance: 9.97 miles
Time: 3:15. 3.1 mph avg.

https://www.strava.com/activities/5554428674

210629

MONDAY 06/28/2021
PROGRAM B
On a 10 Min Clock:
Perform 6 Rounds
5 Power Cleans
5 Front Squats
5 Push Press

Then, with remaining time:
Max Reps Clusters (Squat Clean Thrusters)

Suggested Weight
Men: 75-95#
Women: 55-65#
Score: Total Reps of Squat Clean Thrusters

Goal: 30-50 Reps

Scaled: 75 lb.
Total: 38 Clusters

TUESDAY 06/29/2021
PROGRAM C
Every 4 Minutes for 16 Minutes (4 Rounds)
8 Toes to Bar // 12 V-Ups
Row 18/13 Cal or Bike 15/11 Cal
8 Toes to Bar // 12 V-Ups
Row 18/13 Cal or Bike 15/11 Cal

Score: Slowest Round ONLY
Goal: 2:15-3:30

Scaled: Toes to Bar/Cal Row
Time: 2:54, 2:56, 2:56, 2:48

Warm-up 10 minute row: 2217m, 2:15.3/500m

210627

Gravel Bike from Blue Mounds State Park to Oregon
Distance: 29.80
Time: 3:21:03, 8.9 mph avg.
Elevation Gain: 668 ft.

210626

Gravel Bike from Oregon to Blue Mounds State Park
Distance: 29.80
Time: 3:21:03, 8.9 mph avg.
Elevation Gain: 668 ft.

https://www.strava.com/activities/5534854087

210625

Back Squat
20x190 lb.

FRIDAY 06/25/2021
PROGRAM B
3 Sets of
3 Minute AMRAP
9 Front Squats
6 Push Press
Rest 1 minute between each AMRAP

Suggested Weight:
Men: 75-95#
Women: 55-65#
Goal: 3-5 Rounds

Scaled: 75 lb. barbell
Set 1: 4 Rounds + 4 Front Squats
Set 2: 3 Rounds + 7 Front Squats
Set 3: 4 Rounds
Total: 11 Rounds + 11 Reps

Paddle Sugar River, Riverside Road to Paoli
Distance: 5.21 miles
Time: 2:13:15, 2.3 mph
https://www.strava.com/activities/5529167893

Gravel Bike on Badger State Trail
Distance: 10.62 Miles
Time: 1:04:54, 9.8 mph avg.

https://www.strava.com/activities/5529655172

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

210623

ENDURANCE | WEEK 26 | 06/20/2021
3 Rounds:
500 Meter Row for Time
Immediately into 5 Min Slow Pace Row

Score is added up 3 x 500 Meter Times

1:37.3 + 1:37.4 + 1:39.1 = 4:53.8, 1:37.9/500m
Total: 4844m, 19:53.8, 2:03.2/500m

THURSDAY SHIFT 06/24/2021
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
2 Hang Power Snatch, Right
2 Hang Power Snatch, Left
2 Sit Ups
4 Hang Power Snatch, Right
4 Hang Power Snatch, Left
4 Sit Ups
6 Hang Power Snatch, Right
6 Hang Power Snatch, Left
6 Sit Ups...

Continue adding 2 reps to each movement every round and see how far you can get in 10 minutes!

Suggested Weight
Men: 20-35# DB
Women: 12-20# DB
Goal: Get into the round of 10s-14s

Scaled: 40 lb. dumbbell
Total: Round of 14 + 32 reps.

Warm-up 10 minute row: 2232, 2:14.2/500m

210622

TUESDAY 06/22/2021
PROGRAM A
3 Rounds
12 Pull Ups
400m Run
12 Pull Ups
Rest 1 minute between rounds

Goal: 9-12 Minutes

Time: 10:15 (2:43, 2:45, 2:46)

WEDNESDAY SHIFT 06/23/2021
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
6 Push Up + Taps
12 Alternating Unweighted Lunges
20 Hop or Skip Overs

Goal: 5-8 Rounds

Scaled: Dumbbell Hop-Overs
Score: 10 rounds + 2 Push-Up Tap Taps

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

210621

MONDAY 06/21/2021
2021 VAULT: BARBELL ZEUS
25 Minute AMRAP
30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs

Suggested Weight
Men: 95-115#
Women: 65-75#
Goal: 2 Rounds +

Scaled: 95 lb. Barbell, 20" Box
Score: 2 rounds + 8 Power Cleans

Warm-up 10 minute row: 2282, 2:11.4/500m

210619

Bike: M-Hill x 2
Distance: 23.42 miles
Time: 1:31:03. 15.4 mph avg.
Elevation Gain: 1732 ft.

https://www.strava.com/activities/5496933175

210618

Back Squat
20x185 lb.

THURSDAY SHIFT 06/17/2021
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Min)
1 Minute Farmer Carry
15 Air Squats

Suggested Weight
Men: 20-35# DBs/KBs
Women: 12-20# DBs/KBs
Goal: 6-8 Rounds

Scaled: 50 lb. dumbbells
Total: 7 rounds

Warm-up 10 minute row: 2302, 2:10.3/500m

210617

ENDURANCE | WEEK 25 | 06/13/2021
3 Rounds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 3 Min

3 Rounds
Row 500 Meters
Rest 75 Seconds
Row 500 Meters
Rest 3 Minutes

Row 1000 Meters

Time: 24:34.4, 1:45.3/500m

Warm-up 10 minute row: 2263, 2:12.5/500m

210615

TUESDAY 06/15/2021
PROGRAM B
5 Rounds
20 Box Jumps Overs
20 Back Rack Step Ups
Rest 1 minute between rounds

Suggested Weight/Height:
Men: 75# Barbell / 20-24" Box
Women: 55# Barbell / 16-20" Box
Goal: 14-20 Minutes

Scaled: 20" Box, 75 lb. barbell
Time: 14:40. Didn't rest between rounds.

WEDNESDAY SHIFT 06/16/2021
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Min)
8 DB/KB Hang Power Cleans
8 Overhead Presses
8 Lying Leg Lifts

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: 6-9 Rounds

Scaled: 35 lb. dumbbell
Set 1: 4 rounds + 4 Hang Power Cleans
Set 2: 5 rounds

Warm-up 10 minute row: 2255, 2:13.0/500m

210614

MONDAY 06/14/2021
2021 VAULT: BARBELL HERACLES
4 Rounds
Run 200 Meters
6 Barbell ManMakers
Run 200 Meters
12 Devil Press/Plate Burpees

Suggested Weight
Men: 75# Bar / 40# DBs or 45# Plate
Women: 55# Bar / 25# DBs or 25# Plate
Goal: 16-24 Min

Scaled: 75 lb. Barbell Man Makers, 40 lb. Dumbbell Devil Press
Time: 20:35

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

210611

Back Squat
20x180 lb.

FRIDAY SHIFT 06/1/2021
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Min)
12 Air Squats
6 DB Hang Power Snatch, Right
6 DB Hang Power Snatch, Left
Rest 1 Minute between Sets

Suggested Weight
Men: 20-35# DB
Women: 12-20# DB
Goal: 7-10 Rounds

Scaled: 35 lb. dumbbell
Set 1: 5 rounds + 12 reps
Set 2: 5 rounds + 15 reps

Warm-up 10 minute row: 2245, 2:13.6/500m

210610

ENDURANCE | WEEK 24 | 06/06/2021
ROW VERSION
8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Minute between rounds

Score: Total Time

Time: 14:32.2, 1:49.0/500m

Warm-up 10 minute row: 2341m, 2:08.1/500m

210609

WEDNESDAY 06/09/2021
4 Rounds
15 Barbell Deadlifts
20 Box Jumps
Run 400 Meters

Suggested Weight
Men: 155-185# // 20-24" Box
Women: 105-125# // 16-20" Box
Goal: 14-20 Min

Scaled: 205 lb. Deadlift, 24" Box Jumps
Time: 16:37

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

210608

MONDAY 06/07/2021
2021 VAULT: BARBELL ARES
4 Rounds
10 Clean and Jerks
15 Toes to Bar
10 Clean and Jerks
15 Bar Facing Burpees

Suggested Weight
Men: 95#
Women: 65#
Goal: 15-22 Min

Time: 21:19

Warm-up 10 minute row: 2284m, 2:11.3/500m

210607

MONDAY SHIFT 06/07/2021
2021 VAULT: SHIFT ARES
4 Rounds
10 KB/DB Swings
10 Sit Ups
10 KB/DB Swings
10 Burpees

Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 8-15 Min

Scaled: 53 lb. Russian Kettlebell Swings, Abmat Sit-Ups
Time: 6:22 (1:32, 1:37, 1:40, 1:32)

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

210605

Bike: Rewey to Mifflin to Belmont and Platte Mounds
Distance: 41.11 miles
Time: 2:50:39. 14.5 mph avg.
Elevation Gain: 3095 ft.

https://www.strava.com/activities/5419634736

210603

ENDURANCE | WEEK 23 | 05/30/2021
2 Rounds
Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate
Rest 3 Min

Time: 21:25.3, 1:56.8/500m

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

Kayak at Governor Dodge Cox Hollow Lake

Distance: 2.13 mi
Speed: 2.0 mi/h
Time: 1h 14m

Kayak at Governor Dodge Twin Valley Lake
Distance: 3.43 mi
Speed: 2.8 mi/h
Time: 1h 15m

210602

TUESDAY 06/01/2021
PROGRAM A
Every 4 Min for 5 Rounds
9 Single Arm Devil Press Right
Run 200 Meters
9 Single Arm Devil Press Left

Suggested Weight
Men: 40-50# DB
Women: 25-35# DB
Score: Fastest Round ONLY
Goal: 2:10-3:20

Scaled: 50 lb. single arm Devil Press
Score: 2:29 (2:50, 2:49, 2:43, 2:40, 2:29)

Back Squat
20x175 lb.

Warm-up 10 minute row: 2342m, 2:08.0/500m

210601

MONDAY 05/31/2021
2021 VAULT: BARBELL HERA
10 Minute AMRAP
50 Front Squats
50 Push Press
Then with the remainder of time:
Max Reps Wall Balls

Suggested Weight
Men: 75# Bar / 20# Wall Ball
Women: 55# Bar / 14# Wall Ball
Score: Total Wall Ball Reps
Goal: 50-70+ Wall Balls

Scaled: 75 lb. barbell, 20 lb. Wall Ball
Total: 65 reps

Warm-up 10 minute row: 2275m, 2:11.8/500m
Cool-down 10 minute row: 2265m, 2:12.4/500m