211130

Row 45 minutes
10,305m, 2:11.0/500m

ENDURANCE | WEEK 49 | 11/28/2021
Row Version:
Endurance On Ramp: Session 3
10 Rounds (20 Minutes Total)
1:20 (Moderate) Row
Rest 40 Second

Total: 3770m, 1:46.1/500m

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

Challenge Score:
90,430m

211129

Row 45 minutes
10,163m, 2:12.8/500m

MONDAY SHIFT 11/15/2021
2021 VAULT: SHIFT HERA
5 Rounds
10 Goblet Squat
10 Overhead Press
Rest 1 Minute and then complete:
50 Air Squat

Suggestions:
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Goal: 7-10 Minutes

Scaled: 40 lb. dumbbell for both movements
Time: 6:26

Warm-up 10 minute row: 2313m, 2:09.7/500m
Cool-down 10 minute row: 2286m, 2:11,2/500m

Challenge Score:
73,683m

211128

Row 45 minutes

10,248m, 2:11.7/500m

Challenge Score:
58,921m

211127

Row 60 minutes
13,430m, 2:14.0/500m

Challenge Score:
48,673m

211126

Row 60 minutes
14,146m, 2:07.2/500m

Challenge Score:
35,243m

211125

Row: Half Marathon (21,097m)
Time: 1:32:19.1, 2:11.2/500m

Challenge Score:
21,097m

211123

ENDURANCE | WEEK 48 | 11/21/2021
Row Version:
10 Rounds (20 Minutes Total)
1 Minute (Moderate) Row
Rest 1 Minute

Total: 2989m, 1:40.3/500m

Warm-up 10 minute row: 2250, 2:13.3/500m
Cool-down 10 minute row: 2307, 2:10.0/500m

211122

2021 Vault: "Hermes"
4 Sets
Each Set is a 3 Minute AMRAP (As Many Rounds and Reps as Possible in 3 Minutes)
7 Barbell Hang Power Clean
7 Kipping Pull Up
7 Box Jump Over
Rest 1 Minute Between SETS (after each 3 Minute AMRAP)

Suggestions
Men: 95#, Box Height 20-24"
Women: 65#, Box Height 16-20"

Score: Total Number of Completed Rounds + any Additional Reps from LOWEST SCORED SET ONLY!
Goal: 2-3 Rounds +

Scaled: 95#, 24"
Score: 2 + 7 (2 + 15, 2 + 7, 2 + 7, 2 + 8)

210524: 2 + 15

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

211121

Mountain Bike at Moundview Park, Knollwood Park, Rountree Branch Trail
Distance: 12.60 Miles

Time: 1:23:56. 9.0 mph avg.
Elevation Gain: 709 ft.

https://www.strava.com/activities/6289659376

211119

Friday 11/19/2021
PROGRAM A
4 Rounds
30 Double Unders / DB Hop Overs
15 Kipping Pull Up
30 Double Unders / DB Hop Overs
15 Kettlebell Overhead Swing

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 10-16 Minutes

Scaled: 53 lb. Kettlebell Swings, Kipping Pull-Ups
Time: 9:35

Warm-up 10 minute row: 2314, 2:09.6/500m
Cool-down 10 minute row: 2233, 2:14.3/500m

Mountain Bike on Badger State Trail to Frenchtown Road and Back
Distance: 10.65 Miles
Time: 1:12:08. 8.9 mph avg.
Elevation Gain: 301 ft.

https://www.strava.com/activities/6280825120

211118

Wednesday 11/17/2021
PROGRAM C
60 Cal (M) / 44 Cal (W) Assault Bike
- OR - 1000 Meter Row
75 Barbell Power Snatch
60 Cal (M) / 44 Cal (W) Assault Bike
- OR - 1000 Meter Row

Men: 75# Women: 55#
Goal: 12-18 Minutes

Scaled: 1000m row, 75 lb. Power Snatch
Time: 15:28

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

211117

Tuesday 11/16/2021
PROGRAM A
6 Rounds
1 Minute Max Reps Dumbbell Step Up Over
1 Minute Max Reps Toes to Bar
- OR - Weighted Sit Up
Rest 1 Minute

Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Goal: 140-200 Reps

Scaled: 40 lb. Dumbbells, 20" Box, Toes To Bar
Score: 28+30+29+27+27+29=170 reps

Warm-up 10 minute row: 2260, 2:12.7/500m
Cool-down 10 minute row: 2235, 2:14.2/500m

211116

ENDURANCE | WEEK 47 | 11/14/2021
Row Version:
15 Rounds (15 Minutes Total)
30 Seconds (Moderate) Row
Rest 30 Seconds

Total: 2305m, 1:37.6/500m

Warm-up 10 minute row: 2262m, 2:12.6/500m

211115

MONDAY SHIFT 11/15/2021
2021 VAULT: SHIFT ARTEMIS
4 Rounds
20 Push Up + Tap + Tap
25 KB/DB Swings

Suggested Weight
Men: 20-40# DB/KB
Women: 12-30# DB/KB
Goal: 12-15 Min

Scaled: 53 lb. American Kettlebell Swings
Time: 9:56

210516: 9:55

Warm-up 10 minute row: 2355m, 2:07.3/500m
Cool-down 10 minute row: 2317m, 2:09.4/500m

211113

THURSDAY SHIFT 11/11/2021
12 Min AMRAP
8 Burpees
10 Eye Level KB/DB Swings
12 Low Jumps or Jump Overs

Suggested Weight
Men: 30-50# DB/KB
Women: 12-35# DB/KB
Goal: 4-6 Rounds

Scaled: 2 pood kettlebell, 24" Box Jumps
Total: 6 rounds + 4 Burpees

Warm-up 10 minute row: 2249m, 2:13.3/500m
Cool-down 10 minute row:2252m, 2:13.2/500m

211112

ENDURANCE | WEEK 46 | 11/07/2021
Row Version:
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

Round 1: 524+409+285+143 = 1361m, 1:50.0/500m
Round 2: 532+410+279+147 = 1368m, 1:49.6/500m
Round 3: 538+413+292+149 = 1392m, 1:47.7/500m
Round 4: 540+418+289+153 = 1400m, 1:47.1/500m
Total: 5,522m, 1:48.6/500m

210311: 5,530m, 1:48.4/500m

Warm-up 10 minute row: 2315m, 2:09.5/500m

211111

Front Squat 20x120 lb.

WEDNESDAY 11/10/2021

PROGRAM B
4 Sets
Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)
8 Toes to Bar
8 Barbell Deadlifts
Rest 1 Minutes Between Sets

Suggestions
Men: 145-185#
Women: 95-135#
Goal: 9-12 Rounds

Scaled: Toes to bar, 185 lb. Deadlifts
Score: 3+1, 2+12, 2+6, 2+2 = 9 rounds + 21 reps

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

211109

TUESDAY SHIFT 11/09/2021
4 Rounds
20 Air Squats
30 Hop or Skip Overs
10 Shoulder Press
15 Hop or Skip Overs

Suggested Weight
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Goal: 9-14 Min

Scaled: 75 lb. Barbell Shoulder Press, Dumbell Hop Overs
Time: 7:53

Warm-up 10 minute row: 2216m, 2:15.3/500m
Cool-down 10 minute row:2239m, 2:13.9/500m

211108

MONDAY 11/08/2021
PROGRAM B
2021 VAULT: BARBELL APOLLO
Every 7 Minutes for 21 Minutes (3 Rounds)
20 Bent Over Row
30 Back Rack Step Ups
500 Meter Row

Suggested Weight
Men: 75-95# Bar | 20-24" Box
Women: 55-65# Bar | 16-20" Box
Score: Fastest Round ONLY
Goal: Under 5 Minutes

Scaled: 75 lb. barbell, 20" box
Time: 4:17, 4:04, 4:00
Row 1: 1:49.6
Row 2: 1:49.8
Row 3: 1:47.6

210510: 3:55, 3:41, 4:01 (run version)

Warm-up 10 minute row: 2210m, 2:15.7/500m
Cool-down 10 minute row:2263m, 2:12.5/500m

211107

Paddle: Wyalusing Canoe Trail
Distance: 6.35 miles
Time: 3:00:41, 2.5 mph avg.

https://www.strava.com/activities/6226943119

211106

THURSDAY 11/04/2021
PROGRAM B
Every 2 Minutes for 12 Minutes (6 Total Rounds)
100 Meter Farmer Carry
10 Barbell Shoulder Press

Suggested Weight
Men: 75-115# Bar | 40# DBs
Women: 55-75# Bar | 25# DBs
Goal: All 6 Rounds

Scaled: 75 lb. bar, 40 lb. dumbbells
Score: 6 rounds

Warm-up 10 minute row: 2320m, 2:09.3/500m
Cool-down 10 minute row: 2203m, 2:16.1/500m

Paddle: Platte River to Mississippi Loop
Distance: 4.25 miles
Time: 1:30, 2.8 mph avg.

https://www.strava.com/activities/6221749329

211105

ENDURANCE | WEEK 45 | 10/31/2021
Row Version:
Row 4000 Meters - Easy Pace
NO REST
Row 2000 Meters - Moderate Pace
Total: 6000 Meters
Score: Total Time

4000m, 15:49.3, 1:58.6/500m
2000m, 7:26.5, 1:51.6/500m
Total: 23:15.7, 1:56.3/500m

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

211103

Front Squat 20x115 lb.

WEDNESDAY SHIFT 11/03/2021
10 Min AMRAP
8 Lying Leg Lifts
10 DB/KB Deadlifts
12 Alternating Unweighted Lunges

Suggested Weight
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Goal: 4 -7 Rounds

Scaled: 53 lb. Kettlebell Deadlifts
Score: 8 Rounds + 8 Lying Leg Lifts + 10 Deadlifts + 9 Lunges

Warm-up 10 minute row: 2256m, 2:12.9/500m
Cool-down 10 minute row: 2201m, 2:16.3/500m

211101

MONDAY 11/01/2021
PROGRAM B
2021 VAULT: BARBELL ATHENA
4 Minute AMRAP
8 Pull Ups
12 Push Press
Rest 1 Minute

4 Minute AMRAP
12 Push Ups
8 Power Snatch
Rest 1 Minute

4 Minute AMRAP
8 Pull Ups
12 Push Press
Rest 1 Minute

4 Minute AMRAP
12 Push Ups
8 Power Snatch

Suggested Weight
Men: 75#
Women: 55#
Goal: 14-18+ Rounds

Round 1: 4 + 5
Round 2: 3 + 7
Round 3: 3 + 16
Round 4: 3
Total: 13 + 24

210503: 13 + 17

Warm-up 10 minute row: 2251m, 2:13.2500m
Cool-down 10 minute row: 2208m, 2:15.8/500m