210831

TUESDAY 08/31/2021
PROGRAM B
Every 2 Minutes for 20 Minutes
6 Toes to Bar or 10 Alternating V Ups
8 Hang Power Snatches
12 Push Ups

Suggested Weight
Men: 75#
Women: 55#
Goal: Make it all 10 rounds!!

Scaled: Toes to Bar, 75 lb. Hang Power Snatches
Score: 10 rounds

Warm-up 10 minute row: 2254m, 2:13.0/500m

210830

MONDAY 08/30/2021
PROGRAM B
2021 VAULT: BARBELL RHEA
5 Rounds
40 Double Unders / DB Hop Overs
12 Squat Cleans

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

Scaled: 95 lb. Squat Cleans, Dumbbell Hop-Overs
Time: 8:38

210301: 9:36

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

Cool-down 10 minute row: 2205m, 2:16.0/500m

210829

Paddle: Grant River II County Road U to Chaffie Hollow Road
Distance: 9.11 miles
Time: 2:46:52, 3.5 mph

https://www.strava.com/activities/5874474352

Bike Shuttle
Distance: 4.0 miles
Time: 0:17 approximate

210827

Front Squat 20x80 lb.

210826

TUESDAY 08/24/2021
PROGRAM A
10 Min EMOM
5 Pull Ups
10 KB/DB Swings

Suggested Weight
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Extra Challenge: Increase reps to 7/12

Scaled: 7 Pull-Ups, 12 Kettlebell Swings 53 lb.
Total: 8 rounds

Warm-up 10 minute row: 2240, 2:13.9/500m

210825

ENDURANCE | WEEK 35 | 08/22/2021
Row Version:
(For total distance)
5 Min Moderate (0-5)
1 Min Rest (5-6)
4 Min HARD (6-10)
2 Min Rest (10-12)
5 Min Moderate (12-17)
1 Min Rest (17-18)
3 Min HARD (18-21)
2 Min Rest (21-23)
5 Min Moderate (23-28)
1 Min Rest (28-29)
2 Min HARD (29-31)
2 Min Rest (31-33)
5 Min Moderate (33-38)
1 Min Rest (38-39)
1 Min HARD (39-40)

Total: 7816m, 1:55.1/500m

200919: 7515m, 1:59.7/500m

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

210824

SUNDAY 08/22/2021
PROGRAM C
4 Rounds
8 Push Up + Renegade Row
12 Devil Press
Row 36 Cal (Men) / 26 Cal (Women)

Suggested Weight
Men: 40# DBs
Women: 25# DBs
Goal: 16-22 Minutes

Scaled: 40 lb. Dumbbell Push-Up Lateral Drag, 40 lb. Dumbbell Devil Press
Time: 17:33

210803: 19:35

Warm-up 10 minute row: 2280m, 2:11.5/500m

210823

MONDAY 08/23/2021
PROGRAM B
2021 VAULT: BARBELL MORPHEUS
5 Minute AMRAP
Barbell Manmakers
Rest 3 Minutes
4 Minute AMRAP
Plate Burpees
Rest 2 Minutes
3 Minute AMRAP
Burpees

Suggested Weight
Men: 95# Bar / 45# Plate
Women: 65# Bar / 25# Plate

Part 1 Goal: 25-35 Reps+
Part 2 Goal: 30-45 Reps +
Part 3 Goal: 40-60 Reps +

Score: 23 + 37 + 54 = 114 Total

210222: 23 + 32 + 51 = 106 Total

Warm-up 10 minute row: 2201m, 2:16.3/500m

210822

Bike: Grant River Recreation Area to Banfield Bridge
Distance: 43.24 miles
Time: 2:53:06 15.0 mph avg.
Elevation Gain: 3,098 ft.

https://www.strava.com/activities/5836480701

210821

 Front Squat 20x75

210819

THURSDAY 08/19/2021
PROGRAM B
As Far as Possible in 10 Minutes
2 Bent Over Rows
2 Push Press
2 Front Rack Lunges
4 Bent Over Rows
4 Push Press
4 Front Rack Lunges
Keep adding 2 reps per movement and get as far as possible in 10 minutes.

Suggested Weight
Men: 75#
Women: 55#
Goal: 100-150 Reps

Score: Round of 14 + 16 Bent Over Rows + 5 Push Press. 189 Reps total

Warm-up 10 minute row: 2330m, 2:08.7/500m

210818

ENDURANCE | WEEK 34 | 08/15/2021
Row Version
8 Rounds
250 Meters Easy
250 Meters Sprint
Rest 1 Min

Time: 14:25.1, 1:48.1/500m

210610: 14:32.2, 1:49.0/500m

Warm-up 10 minute row: 2253m, 2:13.1/500m

210817

TUESDAY 08/17/2021
PROGRAM B
5 Rounds
15 Power Snatch
15 Thrusters

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

Scaled: 75 lb.
Time: 13:59

Warm-up 10 minute row: 2325m, 2:09.0/500m
Cool-down 10 minute row: 2343m, 2:13.7/500m

210816

MONDAY 08/16/2021
PROGRAM C
2021 VAULT: ROW/BIKE IRIS
Every 4 Minutes for 6 Rounds
(24 Minutes Total)
100 Meter Farmer Carry
10 DB Step Up Over
250 Meter Row
or
15 Cal Bike Men / 11 Cal Bike Women
Rest remainder of 4 minutes each time

Suggested Weight
Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs

Idea Box Height:
Men: 22-24"
Women: 18-20"
Score: Slowest Round ONLY
Goal: 2:30-3:30

Scaled: 40 lb. dumbbells, 24" box, 250 meter row
Score: 2:33, 2:26, 2:24, 2:22, 2:22, 2:20

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

210815

Mountain Biking and Work Day at Hirsch Farm
Distance: 5.95 Miles
Time: 1:02:17. 5.7 mph avg.
Elevation Gain: 682 ft.

https://www.strava.com/activities/5798925128

210413

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

Back Squat
20x225 lb.

Paddle: Grant River II County Road U to Chaffie Hollow Road
Distance: 8.86 miles
Time: 2:13:16, 4.0 mph
https://www.strava.com/activities/5787897336

Walk/Run Shuttle
Distance: 5.07 miles
Time: 1:06:16
https://www.strava.com/activities/5787897288

210812

ENDURANCE | WEEK 33 | 08/08/2021
2 Rounds
Row 1000 Meters - HARD
2 Min Recovery - Row Slow
Row 750 Meters - HARD
2 Min Recovery - Row Slow
Row 500 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Round 1: 8:47.4

Round 2: 8:46.1
Total Distance: 6338m
Time: 25:33.6, 2:00.9/500m

Warm-up 10 minute row: 2274, 2:11.9/500m

210811

WEDNESDAY SHIFT 08/11/2021
6 Rounds
10 Overhead Press
15 Air Squats

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: 8-12 Min

Scaled: 75# barbell
Time: 8:37

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

Paddle Sugar River, Riverside Road to Paoli Dam
Distance: 4.18 miles
Time: 1:32:16, 2.8 mph
https://www.strava.com/activities/5777680033

210810

TUESDAY 08/10/2021
PROGRAM C
3 Rounds
8 Barbell Deadlifts
12 Pull Ups
Row 36 Cal (M)/ 26 Cal (W)
12 Pull Ups
8 Barbell Deadlifts
Rest 1 Minute Between Rounds

Suggested Weight
Men: 155-205#
Women: 105-135#
Score: Slowest Round ONLY
Goal: 3:45 - 5:15

Scaled: 205 lb. Deadlift, 36 Cal Row

Time: 16:29 (4:11, 5:04, 5:14?)

Warm-up 10 minute row: 2316, 2:09.5/500m

210809

MONDAY 08/09/2021
2021 VAULT: BARBELL PSYCHE
Part 1:
8 Min AMRAP
2 Hang Clean and Jerks
2 Box Jumps
4 Hang Clean and Jerks
4 Box Jumps....

Rest 4 Min Before Part 2
Part 2: Complete Your SCORE from Part 1 as Fast as Possible

Suggested Weight
Men: 75-95#
Women: 55-65#

Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!

Scaled: 95 lb. Hang Power Cleans (no jerk), 24"
Part 1: Round of 14 + 16 Hang Power Cleans
Part 2: 7:41

Warm-up 10 minute row: 2310, 2:09.8/500m

210806

Back Squat
20x220 lb.
THURSDAY 08/05/2021

PROGRAM B
AMRAP 12 Minutes
30 Double Unders / Hop Overs
8 Barbell Hang Clusters

Suggested Weight
Men: 75#
Women: 55#
Goal: 7-10 Rounds

Scaled: Hop Overs, 75 lb. Hang Clusters
Score: 8 rounds + 30 Hop Overs

Warm-up 10 minute row: 2264m, 2:12.5/500m

Mountain Biking at Interstate Power Preserve
Distance: 8.29 Miles
Time: 1:29:11. 5.6 mph avg.
Elevation Gain: 1,085 ft.

https://www.strava.com/activities/5749982958

210805

WEDNESDAY SHIFT 08/04/2021
5 Rounds (12 Min Total)
30 Seconds of Low Box Jumps or Jump Overs
30 Seconds of Lunges
30 Seconds of Low Box Jumps or Jump Overs
30 Seconds of Sit Ups
30 Seconds of Rest

Score: Total # of Reps from All 4 Movements and All 5 Rounds
Goal: 120-200 Reps

Total: 49 + 51 + 52 + 53 +53 = 258 reps

Warm-up 10 minute row: 2321m, 2:10.1/500m

210804

ENDURANCE | WEEK 32 | 08/01/2021
Row Version:
10min Easy + 30sec Fast + 30sec rest (0:00-11:00)
9min easy + 30sec Fast + 30sec rest (11:00-21:00)
8min Easy + 30sec Fast + 30sec rest (21:00-30:00)
7min Easy + 30sec Fast + 30sec rest (30:00-38:00)
6min Easy + 30sec Fast + 30sec rest (38:00-45:00)
5min Easy + 30sec Fast + 30sec rest (45:00-51:00)
4min Easy + 30sec Fast + 30sec rest (51:00-56:00)
3min Easy + 30sec Fast + 30sec rest (56:00-60:00)
2min Easy + 30sec Fast + 30sec rest (60:00-63:00)
1min Easy + 30sec Fast + 30sec rest (63:00-65:00)

Total: 14,975m, 2:00.2/500m (15,167 with rest)

210211: 15,062m. 2:01.4/500m (with rest)

210803

TUESDAY 08/03/2021
PROGRAM C
4 Rounds
8 Push Up + Renegade Row
12 Devil Press
Row 36 Cal (Men) / 26 Cal (Women)

Suggested Weight
Men: 40# DBs
Women: 25# DBs
Goal: 16-22 Minutes

Scaled: 40 lb. Dumbbell Push-Up Lateral Drag, 40 lb. Dumbbell Devil Press
Time: 19:35

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

210802

MONDAY SHIFT 08/02/2021
2021 VAULT: SHIFT EROS
5 Rounds
10 Goblet Squats
12 TRX/Ring Rows
10 Goblet Squats
Rest 30 Seconds Between Rounds

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

Scaled: 40 lb. dumbbell, Ring Rows
Time: 7:29 (1:04, 1:06, 1:07, 1:04, 1:04)

Warm-up 10 minute row: 2274m, 2:11.9/500m