211030

THURSDAY 10/28/2021
PROGRAM B
35 Barbell Deadlifts
Rest 1 minute
5 Rounds
12 Kipping Pull Ups*
12 Box Jump Overs
Rest 1 minute
35 Barbell Deadlifts
*For strict pull ups, go with 6-9 reps

Suggested Weight
Men: 135-185# / 20-24" Box
Women: 95-125# / 16-20" Box
Goal: 14:00-18:00

Scaled: 185 lb. Deadlifts, 24" Box.
Time: 13:28

Warm-up 10 minute row: 2222m, 2:15.0/500m
Cool-down 10 minute row: 2194m, 2:16.7/500m

211029

ENDURANCE | WEEK 44 | 10/24/2021
Row Version:
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Total: 7,684m, 1:57.1/500m

210316: 7,627m, 1:58.0/500m

Warm-up 10 minute row: 2257, 2:12.9/500m

211027

Front Squat 20x110 lb.

TUESDAY SHIFT 10/26/2021
8 Rounds
12 Alternating Goblet Lunges
8 Sit Ups

Suggested Weight
Men: 20-40# DB/KB
Women: 12-30# DB/KB
Goal: 8-13 Min

Scaled: 40# dumbbell, Ab-mat Sit-Ups
Time: 6:38

Warm-up 10 minute row: 2214m, 2:15.5/500m
Cool-down 10 minute row: 2240m, 2:13.9/500m

211026

SATURDAY 10/23/2021
PROGRAM B
5 Rounds
100m Farmer Carry
10 Barbell Deadlifts
30 Air Squats
Rest 1 minute between rounds

Suggested Weight
Men: 135-185# / 40# DBs for Carry
Women: 95-125# / 25# DBs for Carry

Extra Challenge
Men: 205#+
Women: 145#+
Score: Slowest Round Only
Goal: 2:30-3:30

Scaled: 40 lb. Dumbbells Farmer Carry, 205 lb. Deadlifts
Time: 12:54 (1:47, 1:47, 1:46, 1:46, 1:46)

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2179m, 2:17.8/500m

211025

MONDAY 10/25/2021
2021 VAULT: BARBELL TRITON
Every Minute on the Minute for 20 Minutes
Min 1: 15 Double Unders / DB Hop Overs + Max Push Up Tap + Tap
Min 2: 15 Double Unders / DB Hop Overs + Max Bent Over Row

Suggested Weight
Men: 95#
Women: 65#
Goal: 160-200 Reps

Scaled: Dumbell Hop Overs, 95 lb. Bent Over Row
Total: 263 reps

210426: 247 reps

Warm-up 10 minute row: 2387m, 2:05.6/500m
Cool-down 10 minute row: 2213m, 2:15.5/500m

211023

ENDURANCE | WEEK 43 | 10/17/2021
5 Rounds
2 Min at a Moderate Pace
20 Seconds Rest
90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest
1 Min at a Fast Pace
10 Seconds Rest
30 Seconds at a 98% Effort Pace
3 Min Rest between Rounds

509+396+278+153=1336m
513+404+279+151=1347m
520+410+286+151=1367m
520+410+285+149=1364m
519+411+286+157=1373m

Total: 6788m, 1:50.4/500m

210303: 6693m, 1:52.0/500m

Warm-up 10 minute row: 2252, 2:13.2/500m
Cool-down 10 minute row: 2306, 2:10.0/500m

211022

THURSDAY 10/21/2021
PROGRAM C
5 Rounds
20 Alternating Hang Dumbbell Snatches
20 Box Jumps
Row 18 Cal (M) / 13 Cal (W)

Suggestions
Men: 40# DBs / 20-24" Box
Women: 55# / 16-20" Box
Goal: 13:00-18:00

Scaled: 40 lb. Dumbbell, 20" Box
Time: 15:48

Warm-up 10 minute row: 2217, 2:15.3/500m
Cool-down 10 minute row: 2260, 2:12.7/500m

211021

TUESDAY 10/19/2021
PROGRAM B
10 Rounds
6 Barbell Power Cleans
6 Barbell Shoulder to Overhead
9 Burpees

Suggested Weight
Men: 95#
Women: 65#
Goal: 12:00-16:00

Scaled: 95 lb.
Time: 17:22

Warm-up 10 minute row: 2248, 2:13.4/500m
Cool-down 10 minute row: 2208, 2:15.8/500m

211019

MONDAY 10/18/2021
2021 VAULT: ROW/BIKE ATLAS
6 Rounds
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
10 Toes to Bar / V-Up
10 Atlas Lunge
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Suggested Weight
Men: 75-95#
Women: 55-65#
Goal: 20-30 Min

Scaled: 500m row, Toes To Bar, 75 lb. Atlas Lunge
Time: 26:41

210419: 27:53 (run)

Warm-up 10 minute row: 2292, 2:10.8/500m
Cool-down 10 minute row: 2183, 2:17.4/500m

211018

Mountain Biking at Interstate Power Preserve
Distance: 8.14 Miles
Time: 1:21:39. 6.0 mph avg.
Elevation Gain: 1,100 ft.

https://www.strava.com/activities/6132771271

211017

ENDURANCE | WEEK 42 | 10/10/2021
Row Version:
Part 1: 5 Minutes Max Distance
Rest 5 Min
Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance
Rest 5 Min
Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance
Rest 5 Min
Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Total: 5808m, 1:43.3/500m

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

211016

Hike at Indiana Dunes National Park
Distance: 2.5 miles

211015

Hike at Presque Isle State Park, Cuyahoga Valley National Park on Brandywine Falls Trail
Distance: 1.9 miles

211014

Hike at Niagara Falls White Water Walk, Upper Whirlpool Trails
Distance: 7 miles

211013

Walk at Niagara Falls
Distance: 3.9 miles

211012

Hike at Pictured Rocks National Lakeshore, Au Train Falls
Distance: 6.1 miles

211011

Hike at Presque Isle River Area and Porcupine Mountains Escarpment Trail
Distance: 6.4 miles

211010

Hike at Gooseberry Falls State Park, Iona's Beach Natural Area, Split Rock Lighthouse, Black Beach, Palisade Head, Grand Portage State Park, Judge C.R. Magney State Park, Cascade River State Park
Distance: 7.3 miles

211009

Hike at Pattison State Park and Amnicon Falls State Park
Distance: 4.6 miles

211008

Front Squat 20x110 lb.

MONDAY 10/11/2021
2021 VAULT: BARBELL HADES
100 Thrusters
Every Minute on the Minute Perform 5 Deadlifts
(Deadlifts Start at 1:00)

Suggested Weight Men: 75#
Suggested Weight Women: 55#
Goal: 9-14 Min

Time: 7:38

210412: 8:42

Warm-up 10 minute row: 2274, 2:11.9/500m
Cool-down 10 minute row: 2159, 2:18.9/500m

211007

ENDURANCE | WEEK 41 | 10/03/2021
Row Version:
Row 2000 Meters
Rest 1 Min then
4 Rounds
500 Meter Sprint
Rest 1 Min after each Round (including the last one)
Then
Row 2000 Meters

Time: 26:42.1, 1:48.5/500m

2000m, 7:25.9, 1:51.4/500m
500m, 1:43.0
500m, 1:44.2
500m, 1:44.3
500m, 1:44.1
2000m, 7:20.6, 1:50.1/500m

210520: 27:08.8, 1:50.7/500m
210215: 26:47.4, 1:48.9/500m

Warm-up 10 minute row: 2303, 2:10.2/500m
Cool-down 10 minute row: 2337, 2:08.3/500m

211006

THURSDAY SHIFT 10/07/2021
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
10 Sit Ups
15 Eye Level Kettlebell Swings
20 Single Unders or Taps

Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 4-6 Rounds

Scaled: Abmat Sit-Ups, 53 lb. Russian Kettlebell Swings, Single-Unders
Score: 8 rounds + 10 Sit-Ups + 12 Kettlebell Swings

Warm-up 10 minute row: 2257, 2:12.9/500m
Cool-down 10 minute row: 2264, 2:12.5/500m

211005

TUESDAY 10/05/2021
PROGRAM B
Every 2 Min for 12 Minutes (6 Total Rounds)
10 Pull Ups
10 Box Jump Overs
Max Reps Front Squats

Suggested Weight
Men: 95-115# / 20-24" Box
Women: 65-75# / 16-20" Box
Score: Total Front Squat Reps ONLY
Goal: 60-90 Reps

Scaled: 95 lb. Front Squat, 24" Box Jump Overs
Score: 92 (15+15+15+15+13+19)

Warm-up 10 minute row: 2233, 2:14.3/500m
Cool-down 10 minute row: 2209, 2:15.8/500m

211004

MONDAY 10/04/2021
PROGRAM B
2021 VAULT: BARBELL CIRCE
3 rounds for time of:
12 Deadlifts, 95 lbs
9 Hang Power Cleans, 95 lbs
6 Bar Facing Burpees
12 Deadlifts, 95 lbs
9 Hang Power Cleans, 95 lbs
6 Bar Facing Burpees
12 Deadlifts, 95 lbs
9 Hang Power Cleans, 95 lbs
6 Bar Facing Burpees
Rest 2 mins

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-95#
Goal: 13-17 Min

Scaled: 115 lb.
Time: 15:35 (3:40, 3:48, 4:06)

210405: 12:51 (2:59, 3:01, 2:51). 95 lb.
201006: 15:36 (4:03, 3:52, 3:40). 95 lb.

Warm-up 10 minute row: 2328, 2:08.8/500m
Cool-down 10 minute row: 2257, 2:12.9/500m

211002

Bike: Platte Mound to Pecatonica River and Belmont Mound
Distance: 31.01 miles
Time: 2:05:38 14.8 mph avg.
Elevation Gain: 2,336 ft.

https://www.strava.com/activities/6054218236

211001

Front Squat 20x105 lb.

THURSDAY 09/30/2021
PROGRAM C
Each Round is on a 3 Min Clock
Bike 30 Cal (Men) / 22 Cal (Women)
or
Row 36 Cal (Men) / 26 Cal (Women)
Max Reps KB Swing
Rest 1 Min After each Round

Suggested Weight
Men: 40-55#
Women: 25-35#
Score: Total Time to Reach 100 TOTAL Swings
Goal: 15-19 Min

Scaled: 36 Calorie Row, 53 lb. Kettlebell Swings
Time: 14:23

Warm-up 10 minute row: 2298, 2:10.5/500m
Cool-down 10 minute row: 2272, 2:12.0/500m