210929

ENDURANCE | WEEK 40 | 09/26/2021
7 Rounds
Row 500 meters
1 Min Max Box Step ups holding heavy object

Scaled: 51 lb. sandbag step-ups to 20" box
Time: 21:24

Step-Ups Total:89
Row: 3500m, 13:23.4, 1:54.7/500m

Warm-up 10 minute row: 2312, 2:09.7/500m

210928

TUESDAY 09/28/2021
PROGRAM A
5 Rounds
12 Wall Balls
16 Box Jumps
12 Wall Balls
16 Push Up Pull Across

Suggested Weight
Men: 18-20# Ball / 22-24" Box / 40-50# DB
Women: 13-15# Ball / 18-20" Box / 25-35# DB
Goal: 15-20 Min

Scaled: 20 lb. Wall Ball/10 ft. 24" Box Jumps, 40 lb. Push Up Pull Across
Time: 18:21

Warm-up 10 minute row: 2307, 2:10.0/500m
Cool-down 10 minute row: 2207, 2:15.9/500m

210927

MONDAY 09/27/2021
PROGRAM C
2021 VAULT: ROW/BIKE APHRODITE
30 Power Snatch
Row 1000 Meters
30 Clean and Jerks

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

Time: 9:56

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

210925

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

Front Squat 20x100 lb.

THURSDAY 09/23/2021
PROGRAM B
Every Minute on the Minute for 12 Minutes
Min 1: 20 Double Unders/DB Hop Overs + 8 Deadlifts
Min 2: 20 Double Unders/DB Hop Overs + 10 Toes to Bar

Suggested Weight
Men: 165-205#
Women: 105-135#
Score: Total # of Minutes Where All Work is Completed Within the Minute
Goal: Finish All 12 Minutes

Scaled: 205 lb. Deadlifts, Dumbbell Hop-Over, Toes to Bar
Score: 12 rounds

Paddle: Platte River IV Big Platte Road to Indian Creek Road
Distance: 8.52 miles
Time: 2:56:25, 2.9 mph avg.

210926

Mountain Biking at Proving Grounds
Distance: 7.43 Miles
Time: 1:16:22. 5.8 mph avg.
Elevation Gain: 884 ft.

https://www.strava.com/activities/6013752974

210923

ENDURANCE | WEEK 39 | 09/19/2021
5k Row

Time: 18:40.9 (PR), 1:52.0/500m

210528: 18:46.0 (PR), 1:52.6/500m
180216: 18:54.1 (PR), 1:53.4/500m
110820: 18:58.1
100625: 19:15.7
100106: 20:13.6
100121: 20:51.5

Warm-up 10 minute row: 2308, 2:09.9/500m
Cool-down 10 minute row: 2250, 2:13.3/500m

210921

TUESDAY 09/21/2021
PROGRAM C
Every 5 Minutes for 20 Minutes (4 Total Rounds)
16 Pull Ups
Row 36 Cal (Men) / 26 Cal (Women)
12 Power Snatches

Suggested Weight
Men: 75-95# Bar
Women: 55-65# Bar
Score: Slowest Round ONLY
Goal: 3:00-4:30

Scaled: 36 Calorie Row, 75 lb. Power Snatches
Score: 3:30 (3:30, 3:27, 3:24, 3:18)

Warm-up 10 minute row: 2332, 2:08.6/500m
Cool-down 10 minute row: 2308, 2:09.9/500m

210920

MONDAY SHIFT 09/20/2021
2021 VAULT: SHIFT PROMETHEUS
3 Rounds
12 Unweighted Lungesters
10 Burpees
Rest 3 Minutes after 3 Rounds
3 Rounds
12 Unweighted Lungesters
10 Burpees

Goal: Under 22 Minutes

Time: 12:42 (5:01, 4:41)

Warm-up 10 minute row: 2354, 2:07.4/500m

Cool-down 10 minute row: 2274, 2:11.9/500m

210919

Paddle at Mirror Lake

Distance: 7.28 miles
Time: 2:27:56, 3.0 mph avg.

https://www.strava.com/activities/5988157116

210918

Mountain Biking at Proving Grounds
Distance: 7.24 Miles
Time: 1:14:02. 5.8 mph avg.
Elevation Gain: 879 ft.

https://www.strava.com/activities/5981802619

210917

Front Squat 20x95 lb.

WEDNESDAY 09/15/2021
PROGRAM C
32 Min EMOM
(Every Minute on the Minute for 32 Min)
Min 1: 9 Clean and Jerks
Min 2: Bike 15 Cal (Men) / 11 Cal (Women)
OR
Row 18 Cal (Men) / 13 Cal (Women)

Suggested Weight
Men: 75#
Women: 55#
Score: Total Minutes you complete the assigned work without running out of time!
Goal: Make it all 32 Minutes!

Scaled: 75 lb. Clean and Jerks, 18 Calorie row
Score: 14 rounds

Warm-up 10 minute row: 2301, 2:10.3/500m
Cool-down 10 minute row: 2264, 2:12.5/500m

210915

ENDURANCE | WEEK 38 | 09/12/2021
Row Version:
12 Min Row (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard
Rest 3 Min (12-15)
9 Min Row (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD
Rest 2 Min (24-26)
6 Min Row (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD
Rest 1 Min (32-33)
3 Min Row (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Total: 7,691m, 1:57.0/500m

210127: 7612m, 1:58.2/500m

Warm-up 10 minute row: 2230, 2:14.5/500m
Cool-down 10 minute row: 2248, 2:13.4/500m

210914

TUESDAY 09/14/2021
PROGRAM A
14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)
20 Dumbbell Farmer Lunges
16 Box Jumps

Suggested Weight / Box Height
Men: 40# DBs / 20-24"
Women: 25# DBs / 16-20"
Goal: 5-8 Rounds

Scaled: 40 lb. dumbbells, 24" Box
Score: 5 rounds + 20 Lunges + 8 Box Jumps

Warm-up 10 minute row: 2267, 2:12.3/500m
Cool-down 10 minute row: 2267, 2:12.3/500m

210913

MONDAY 09/13/2021
2021 VAULT: BARBELL POSEIDON
Every 90 Seconds for 21 Minutes
(14 Rounds)
6 Pull Ups
3 Heavy Deadlifts
24 DB Hop Overs/Double Unders OR 100m Sprint

Suggested Weight
Men: 205-225#
Women: 135-155#
Score: Slowest Round Only
Goal: 0:45 - 1:00

Scaled: 225 lb., Dumbbell Hop Overs
Score: 0:30 (0:30, 0:30, 0:30, 0:29, 0:29, 0:30, 0:30, 0:29, 0:29, 0:29, 0:29, 0:30, 0:29, 0:29)

210315: 0:36

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

Cool-down 10 minute row: 2280, 2:15.5/500m

210911

Paddle: Twin Valley Lake at Governor Dodge State Park
Distance: 4.34 miles
Time: 1:52.35, 2.5 mph

https://www.strava.com/activities/5945347540

210910

Front Squat 20x90 lb.

THURSDAY 09/09/2021
PROGRAM A
12 Minute AMRAP
20 Eye Level Swings
12 Weighted Step Ups

Suggested Weight
Men: 40# DBs // 40-55# KB/DB // 20-24" Box
Women: 25# DBs // 25-35# KB/DB // 16-20" Box
Goal: 6-9 Rounds

Scaled: 53 lb. Kettlebell Swings, 20" Box Step-Ups with 40 lb. Dumbbells
Score: 6 rounds + 20 Kettlebell Swings + 9 Box Step-Ups

Warm-up 10 minute row: 2266, 2:12.3/500m
Cool-down 10 minute row: 2263, 2:12.5/500m

210909

ENDURANCE | WEEK 37 | 09/05/2021
Row Version:
7 Rounds
Row 250 Meters Easy
Row 350 Meters HARD
1 Min ACTIVE Rest (Get off the rower but do not sit down. Walk and move.)

Time: 15:06.5, 1:47.9/500m

Warm-up 10 minute row: 2338, 2:08.3/500m

210908

TUESDAY 09/07/2021
PROGRAM B
50 Barbell Thrusters
50 Weighted Sit Ups
50 Barbell Power Clean & Jerks

Suggested Weight
Men: 75-95# | 40# DB Sit Ups
Women: 55-65# | 25# DB Sit Ups
Goal: 9:00-15:00

Scaled: 75 lb. barbell, 40 lb. dumbbell
Time: 14:07

Warm-up 10 minute row: 2368, 2:06.6/500m
Cool-down 10 minute row: 2265, 2:12.4/500m

210906

MONDAY 09/06/2021
2021 VAULT: KRONOS
In a 1 Minute "ON" / 1 Minute "OFF" Fashion Complete:
100 Burpee Box Jump Overs

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

Goal: 10-20 Minutes

Scaled: 24" box
Time: 14:22. 12+13+13+14+14+14+14+6

210309: 14:45

Warm-up 10 minute row: 2273, 2:11.9/500m
Cool-down 10 minute row: 2205, 2:16.0/500m

210905

Paddle: Platte River Banfield Bridge to Mississippi then up river from Banfield
Distance: 7.44 miles
Time: 3:32:04, 2.1 mph

https://www.strava.com/activities/5913060650

210904

Front Squat 20x85 lb.

THURSDAY 09/02/2021
PROGRAM B
5 Rounds
30 Air Squats
12 Pull Ups
8 Deadlifts

Suggested Weight
Men: 135-185#
Women: 95-125#
Goal: 12-18 Minutes

Scaled: 185 lb. Deadlifts
Time: 9:31

Warm-up 10 minute row: 2365m, 2:06.8/500m
Cool-down 10 minute row: 2232m, 2:14.4/500m

210902

Mountain Biking at Moundview Park, Rountree Branch, and Knollwood Park
Distance: 11.83 Miles
Time: 1:10:42. 10.0 mph avg.
Elevation Gain: 548 ft.

https://www.strava.com/activities/5894646444

210901

ENDURANCE | WEEK 36 | 08/29/2021
Row Version:
Row 1000 meters - MODERATE
Rest 2 Min
8 x 250 Meters HARD
(20 Sec Rest between 250s)
After final 20 Sec Rest
Row 750 Meters - MODERATE
Rest 2 Min
6 x 250 Meters HARD
(20 Sec Rest between 250s)
After final 20 sec Rest
Row 500 Meters - MODERATE
Rest 2 Min
4 x 250 Meters HARD
(20 Sec Rest between 250s)
After final 20 Sec Rest
Row 250 Meters - MODERATE

Time (with rest): 37:39.5
7000m, 25:39.5, 1:49.9/500m

210203: 25:36.3, 1:49.7/500m

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