210731

Back Squat
20x215 lb.

FRIDAY 07/30/2021
PROGRAM A
12 Rounds
6 Toes to Bar
8 Alternating Goblet Step Ups

Suggested Weight
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box
Goal: 9-14 Minutes

Scaled: 40 lb. Dumbbell, 20" Box
Time: 11:11

Warm-up 10 minute row: 2286m, 2:11.2/500m

210730

ENDURANCE | WEEK 31 | 07/25/2021
Row 1000 Meters
Rest 3 MinThen
10 Rounds
100 Meter EASY Row
150 Meter SPRINT Row
30 Seconds Rest
Then
Rest 3 Min
Then
Row 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

1000m, 3:26.1, 1:43.0/500m
1000m, 3:25.0, 1:42.5/500m
Total: 4500m, 16:42.4, 1:51.3/500m

Warm-up 10 minute row: 2328m, 2:08.8/500m

210728

POWER | WEEK 31 | 07/25/2021
Pause Bench Press
6 Sets of 5 Reps (3 second pause at bottom)

75-95-115-125-135-145

3 Sets of Max Reps
Push Ups

20-20-20

WEDNESDAY SHIFT 07/28/2021
6 Rounds
8 TRX/Ring Rows
8 Unweighted Lungesters
8 TRX/Ring Rows
Rest 30 Seconds between Rounds

Goal: 10-14 Min

Scaled: Pull-Ups
Time: 10:45 (1:18, 1:20, 1:23, 1:19, 1:25, 1:28)

Warm-up 10 minute row: 2359m, 2:07.1/500m

210727

TUESDAY 07/27/2021
7 Rounds
Each Round is on a 2 Minute Clock
In Each 2 Minute Interval Complete:
Row 18 Cal (Men) / 13 Cal (Women)
Max Reps Box Jump Overs
Rest 1 Minute Between Each 2 Minute Interval

Suggested Box Height:
Men: 20-24"
Women: 16-20"
Score: Total Box Jump Over Reps ONLY
Goal: 60-110

Scaled: 24" Box Jump Overs
Score: 25+26+24+25+26+27+26=179 reps

Warm-up 10 minute row: 2311m, 2:09.1/500m
Cool-down 10 minute row: 2323m, 2:09.8/500m

210726

MONDAY 07/26/2021
2021 VAULT: BARBELL HYPNOS
20 Minute AMRAP
2 Wall Walks
12 Power Snatches
24 Air Squats

Suggested Weight
Men: 75#
Women: 55#
Goal: 5-8 Rounds

Total: 8 rounds + 2 Wall Walks + 2 Power Snatches

210125: 8 rounds + 2 Wall Walks + 12 Power Snatches

Warm-up 10 minute row: 2291m, 2:10.9/500m

210725

Paddle: Platte River Banfield Bridge to Mississippi River
Distance: 4.14 miles

Time: 2:01:43. 2.0 mph avg.

https://www.strava.com/activities/5687910852

210724

Back Squat
20x210 lb.

FRIDAY SHIFT 07/23/2021
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
12 Air Squats
8 Eye Level KB/DB Swings
4 Burpees

Suggested Weight
Men: 35-55# DB/KB
Women: 12-30# DB/KB
Goal: 5-8 Rounds

Scaled: 2 pood Russian Kettlebell Swings
Total: 7 rounds + 4 squats

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

210723

ENDURANCE | WEEK 30 | 07/18/2021
Row Version:
5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF
Rest 4 Min (10:00-14:00)
4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF
Rest 4 Min (22:00-26:00)
3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF
Rest 4 Min (32:00-36:00)
2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST (uncomfortable but sustainable)

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.
Score is average CALORIES for the 90 second intervals

Total (21:00): 5938m, 1:46.0/500m. 450 calorie total 32.14 Calorie average.

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

210721

WEDNESDAY 07/21/2021
PROGRAM A
EMOM 16 Minutes
Min 1: 8 Single Arm Dumbbell Shoulder Press (Right) + 8 Goblet Side Step Up (Right)
Min 2: 8 Single Arm Dumbbell Shoulder Press (Left) + 8 Goblet Side Step Up (Left)

Suggested Weight
Men: 40# / 20-24" Step Up
Women: 25# / 16-20" Step Up

Scaled: 40 lb. dumbbell, 20" Step-Up
Total: 16 rounds

THURSDAY SHIFT 07/22/2021
6 Rounds
12 KB/DB Deadlifts
1 Min Jog/Run, Row Bike, Single Unders, Taps, or Low Step Ups
10 Sit Ups

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: 12-15 Minutes

Scaled: 2 pood Kettlebell Deadlifts, Row, Abmat Sit-Ups
Time: 11:39

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

210720

TUESDAY 07/20/2021
PROGRAM B
4 Rounds
30 Double Unders / Hop Overs
15 Back Squats
15 Pull Ups
30 Double Unders / Hop Overs
Rest 1 Minute Between Rounds

Suggested Weight
Men: 95-115#
Women: 65-75#
Score: Slowest Round ONLY
Goal: 3:00-5:00

Scaled: Hop Overs, 95 lb. Back Squats
Time: 11:20 (2:08, 2:06, 2:01, 2:03)

Warm-up 10 minute row: 2212m, 2:15.6/500m
Cool-down 10 minute row: 2222m, 2:15.0/500m

210719

MONDAY 07/19/2021
2021 VAULT: ROW NYX
Every 2 Min for 20 Min
Row 250 Meters
Max Reps Burpees

Goal: 80-150 Burpees (8-15 Burpees per Round)

Total: 148 Burpees

210118: 143 reps

Warm-up 10 minute row: 2287, 2:11.1/500m

210717

Mountain Biking at Levis Mound
Distance: 12.57 Miles
Time: 2:12:00. 5.7 mph avg.
Elevation Gain: 941 ft.
https://www.strava.com/activities/5643566774

Paddle at Wazee Lake
Distance: 3.97 Miles
Time: 2:01:43, 2.0 mph avg.
https://www.strava.com/activities/5644441012

Snorkel swim with PFD at Wazee Lake
Distance: 900m approximate

210719

Mountain Biking at Levis Mound
Distance: 11.33 Miles
Time: 1:57:12. 5.8 mph avg.
Elevation Gain: 775 ft.

https://www.strava.com/activities/5638976109

210715

Back Squat
20x205 lb.

THURSDAY SHIFT 07/15/2021
SHIFT "GRIZZ"
7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press

Suggested Weight for Men: 35-50# KB / 20-25# DBs
Suggested Weight for Women: 12-25# KB / 10-15# DBs
Goal: 15 Min or Less (No longer than 20 Min!)

Scaled: 20" Burpee Box Step-Ups. 53 lb. Kettlebell Goblet Squats, 35 lb. Dumbbell Push Press
Time: 10:51

Warm-up 10 minute row: 2277, 2:11.7/500m

210714

ENDURANCE | WEEK 29 | 07/11/2021
1250 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
750 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
500 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
250 Meter Row
FINAL 125 METERS OF EACH SHOULD BE A SPRINT!

Time: 28:54.7, 1:55.6/500m

210713

TUESDAY 07/13/2021
PROGRAM C
5 Rounds
8 Dumbbell Plunger Right
Row 18 Cal (Men) / 13 Cal (Women)
8 Dumbbell Plunger Left
Rest 1 Minute Between Rounds

**Plunger = Push Press + Overhead Lunge Right + Overhead Lunge Left
Suggested Weight
Men: 40# DB
Women: 25# DB
Score: Slowest Round ONLY
Goal: 3:00-4:00

Time: 23:53 (4:04, 3:58, 3:55, 3:58, 3:56)
Row: 2418m, 8:54.4, 1:50.5/500m

Paddle: Platte River Banfield Bridge to Mississippi River
Distance: 3.23 miles
Time: 1:08:53. 2.8 mph avg.

https://www.strava.com/activities/5623922624

Warm-up 10 minute row: 2286, 2:11.2/500m

210712

MONDAY 07/12/2021
2021 VAULT: BARBELL GAIA
60 Deadlifts
60 Air Squats
60 Push Ups
30 Power Cleans
30 Front Squats
30 Shoulder to Overhead

Suggested Weight

Men: 75-95#
Women: 55-65#
Goal: 11-17 Min

Scaled: 95 lb.
Time: 12:35

210111: 13:32

Warm-up 10 minute row: 2336, 2:08.4/500m

210711

Paddle: Platte River Banfield Bridge upstream to Little Platte River
Distance: 3.69 miles
Time: 1:34:36. 2.3 mph avg.

https://www.strava.com/activities/5612669640

210710

Back Squat
20x200 lb.

FRIDAY 07/09/2021
PROGRAM B
5 Rounds
15 Push Ups
15 Bent Over Rows
15 Box Jumps

Suggested Weight // Box Height
Men: 75-95# // 20-24"
Women: 55-65# // 16-20"
Goal: 8-12 Min

Time: 10:05

Warm-up 10 minute row: 2258, 2:12.8/500m

210709

ENDURANCE | WEEK 28 | 07/04/2021
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

Sprint 1: 0:43.4, 1:26.8/500m
Sprint 2: 1:12.2, 1:36.2/500m
Sprint 3: 1:37.3, 1:37.3/500m
Sprint Total: 1125m, 3:32.9, 1:34.6/500m

Total Time: 54:32.9
Total: 6750m
Total Row Time: 24:54.6, 1:50.7/500m

210512: 23:46.0, 1:45.6/500m

210708

SATURDAY 06/26/2021
In teams of 2, complete:
2 Rounds
60 Deadlifts
120 Unweighted Lungesters (60 each)
60 Hang Power Cleans

One person works at a time on the deadlifts and power cleans. Share the work however you want. Partners work at the same time on the unweighted lungesters until they've each completed 60 reps.

Suggested Weight:
Men: 95-115#
Women: 65-75#
Goal: 14-20 Minutes

Scaled: 95 lb./65 lb.
Time: 19:13

SUNS OUT GUNS OUT | WEEK 28 | 07/04/2021
Part 1
3-5 Rounds
10-15 Dumbbell Bench Press
10-15 Dumbbell Front Raise
Max Supine Rows (Ring or Bar)

Part 2
3-5 Rounds
10-15 Dips (Stationary, Ring, or Bench)
10-15 Shoulder Press
10-15 Shrugs

Rest 2-3 Min Between Rounds

Scaled: 3 rounds. Bench Press: 35 lb. dumbbells, Front Raise: 15 lb. dumbbells, Bent Over Rows: 35 lb. dumbbells, Bench Dips, Shoulder Press: 25 lb. dumbbells, Shrugs: 35 lb. dumbbells

Warm-up 10 minute row: 2291m, 2:10.9/500m

210706

TUESDAY 07/06/2021
PROGRAM A
15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)
4-6 Strict Pull Up / 6 Inverted Row
10 Alternating V-Ups
16 Alternating Unweighted Lunges

Goal: 6-9 Rounds

Scaled: 4 Strict Pull-Ups per round
Score: 11 rounds + 4 Pull-Ups

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

210705

Mountain Biking at Interstate Power Preserve
Distance: 7.6 Miles (approximate)
Time: 1:24. 5.4 mph avg.

https://www.strava.com/activities/5580235675

210704

MONDAY 07/05/2021
2021 VAULT: DUMBBELL CHAOS
10 Min AMRAP
1 Devil Press
1 Thruster
2 Devil Press
2 Thrusters
3 Devil Press
3 Thrusters...
Continue adding 1 rep per movement and get as far as you can in 10 Min

Suggested Weight
Men: 35-45# DB
Women: 20-30# DB
Goal: Finish Round of 9s-12s

Scaled: 40 lb. Dumbbells
Score: 8 rounds + 9 Devil Press + 6 Thrusters

210103: 9 rounds. 35 lb. Dumbbells

Warm-up 10 minute row: 2268m, 2:12.2/500m

210702

ENDURANCE | WEEK 27 | 06/27/2021
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: 392 + 392 + 392 + 393
Round 2: 393 + 393 + 394 + 393
Round 3: 394 + 394 + 394 + 394
Round 4: 395 + 394 + 395 + 395
Total: 6296m, 1:54.3/500m

Back Squat
20x195 lb.

Warm-up 10 minute row: 2272m, 2:12.0/500m

210701

WEDNESDAY 06/30/2021
PROGRAM B
For Time
100 Back Rack Step Ups
*Every minute on the minute - STARTING AT 1:00 - perform 5 shoulder press!

Suggested Weight
Men: 75-95#
Women: 55-65#
Goal: 10-15 Minutes

Scaled: 75 lb. 20" Box Step-Ups
Time: 7:38

THURSDAY SHIFT 07/01/2021
3 Sets
Each Set is 3 Rounds
10 Eye Level KB/DB Swings
16 Hop or Skip Overs
Rest 1 Minute between Sets

Suggested Weight
Men: 20-40# DB/KB
Women: 12-25# DB/KB
Goal: 7-11 Minutes

Scaled: 53 lb. Russian Kettlebelll Swings, Dumbbell Hop-Overs
Time: 6:45 (1:36, 1:36, 1:32)

Warm-up 10 minute row: 2235m, 2:14.2/500m