211231

Power 30 Series 1: Session 1
Following a 30 minute clock:
0:00 - 5 Barbell Back Squat
3:00 - 5 Barbell Back Squat
6:00 - 5 Barbell Back Squat
10:00 - Max Reps (Single Set) - Barbell Back Squat

LOWER THE WEIGHT
15:00 - 5 Barbell Bench Press
18:00 - 5 Barbell Bench Press
21:00 - 5 Barbell Bench Press
25:00 - Max Reps (Single Set) - Barbell Bench Press

27:00 - 30:00 - 3 min AMRAP (As Many Rounds + Reps As Possible)
1 Push Up
1 Squat Jump

Score: Heaviest back squat weight. (Note how many reps you did for your max set in the comments)
Score: Heaviest bench press. (Note how many reps you did for your max set in the comments)
Goal: No failed reps, consistent form, and 7-10 reps on the max reps sets!

Squat: 185-205-225-10x205
Bench Press: 95-95-95-10x95
AMRAP: 22 rounds

Warm-up 10 minute row: 2337m, 2:08.3/500m

211230

Extra Endurance: 30 Minute Steady

Row 30 minutes
6,771m, 2:12.9/500m

211229

Wednesday 12/29/2021
5 Rounds
25 Kettlebell Overhead Swing
15 Box Jump Over

Men: 40-55# KB/DB / 22-24" Box
Women: 25-35# KB/DB / 18-20" Box
Goal: 12-18 Minutes

Scaled: 53 lb. Kettlebell Swings, 24" Box Jump Overs
Time: 9:49

Warm-up 10 minute row: 2369m, 2:06.6/500m
Cool-down 10 minute row: 2324m, 2:09.9/500m

211228

Tuesday 12/28/2021
PROGRAM C
4 Rounds
250 Meter Row
12 Toes to Bar
250 Meter Row
16 Alternating Barbell Front Rack Lunge
Rest 1 Minute Between Rounds

Suggestions
Men: 95-115#
Women: 65-75#
Goal: 18-22 Minutes

Scaled: 95 lb. No rest between rounds.
Time: 17:40

Warm-up 10 minute row: 2376m, 2:06.2/500m

211227

Strength - Deadlift Program Session
Once Per Week, Perform:
2 Sets of 5 Deadlifts - Same weight for both sets

THEN, make a 20-30# jump and complete:
3 Sets of 3 Deadlifts - Same weight for all sets

2x5: 225 lb.
3x3: 255 lb.

Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2305m, 2:10.1/500m

211224

Row 13,767m
Time: 59:10.5, 2:08.9/500m

Challenge Score:
300,000m

211223

Row 13,768m
Time: 1:01:20.2, 2:13.6/500m

Challenge Score:
286,233m

211222

Row 30 minutes

7,037m, 2:07.8/500m

Challenge Score:
272,465m

211221

ENDURANCE | WEEK 52 | 12/20/2021
Endurance On Ramp: Session 6
7 Rounds (21 Minutes Total)
2 Minutes (Moderate) Row
Rest 1 Minute

544+546+549+551+556+558+584
Total: 3888m, 1:48.0/500m

Warm-up 10 minute row: 2337m, 2:08.3500m

Challenge Score:
265,428m

211220

2021 Vault: SHIFT "Zeus"
20 Minute AMRAP (As Many Rounds and Reps as Possible in 20 Minutes)
10 Eye Level Kettlebell Swing
5 Burpee Step Up
10 Goblet Squat
5 Burpee Step Up
10 Goblet Squat + Press
5 Burpee Step Up
Suggestions

Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Goal: 6 Rounds +

Scaled: 53 lb. Kettlebell, 20" Burpee Box Step-Up, 75 lb. Barbell Thruster
Score: 4 rounds + 28 reps

Warm-up 10 minute row: 2394m, 2:05.3/500m
Cool-down 10 minute row: 2334m, 2:08.5/500m

Challenge Score:
258,964m

211218

Row 30 minutes
6,846m, 2:11.9/500m

Challenge Score:
254,236m

211217

Row 60 minutes
13,712m, 2:11.2/500m

Challenge Score:
247,390m

211216

Wednesday 12/15/2021
Program B
10 Rounds
5 Burpee Pull Up
10 Barbell Power Clean
20 Air Squat

Suggestions
Men: 75-95# Women: 55-65#
Goal: 16-20 Minutes

Scaled: 75 lb. Power Clean
Time: 18:52

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

Challenge Score:
233,678m

211215

Row 30 minutes

7,161m, 2:05.6/500m

Challenge Score:
231,319m

211214

ENDURANCE | WEEK 51 | 12/13/2021
Endurance On Ramp: Session 5
10 Rounds (15 Minutes Total)
30 Seconds (Hard) Row
Rest 1 Minute

Total: 1629m, 1:32.0/500m

Warm-up 20 minute row: 4624m, 2:09.7/500m
Cool-down 20 minute row: 4640m, 2:09.3/500m

Challenge Score:
224,158m

211213

MONDAY 12/13/2021
2021 VAULT: BARBELL HERACLES/PROGRAM C
4 Rounds
250 Meter Row
6 Barbell Manmaker
250 Meter Row
12 Devil Press
Suggestions

Men: 75# Bar / 40# DBs or 45# Plate
Women: 55# Bar / 25# DBs or 25# Plate
Goal: 16-24 Min

Scaled: 75 lb. Barbell Man Makers, 45 lb. Plate Burpees
Time: 20:11

210614: 20:35 (75 lb. Barbell Man Makers, 40 lb. Dumbbell Devil Press, 200m run)

Warm-up 10 minute row: 2335, 2:08.4/500m

Challenge Score:
212,836m

211212

Hike at Governor Dodge State Park
Distance: 7.2 miles

211211

Row: Half Marathon (21,097m)
Time: 1:27:24.9, 2:04.3/500m

Challenge Score:
208,424m

211209

Row 45 minutes
10,225m, 2:12.0/500m

Challenge Score:
187,326m

211208

Row 45 minutes
10,086m, 2:13.8/500m

Wednesday 12/08/2021
PROGRAM C
4 Rounds
500 Meter Row
24 Kettlebell Overhead Swing
12 Box Jump

Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 16-20 Minutes

Scaled: 53 lb. Kettlebell, 24" Box Jumps
Time: 15:33

Warm-up 10 minute row: 2283, 2:09.8/500m

Challenge Score:
177,102m

211207

Row 45 minutes
10,353m, 2:10.3/500m

ENDURANCE | WEEK 50 | 12/6/2021
Row Version:
Endurance On Ramp: Session 4
10 Rounds (20 Minutes Total)
1:30 (Moderate) Row
Rest 30 Seconds

Total: 4196m, 1:47.2/500m

Warm-up 5 minute row: 1185m, 2:08.8/500m

Challenge Score:
162,696m

211206

Row 45 minutes
10,558m, 2:07.8/500m

2021 Vault: SHIFT "Ares"
4 Rounds
10 Eye Level Kettlebell Swing
10 Sit Up
10 Eye Level Kettlebell Swing
10 Burpee

Suggestions:
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 8-15 Minutes

Scaled: 2 pood kettlebell swings, Abmat Sit-Ups
Time: 7:02

Warm-up 20 minute row: 4606m, 2:10.2/500m
Cool-down 20 minute row: 4678m, 2:08.2/500m

Challenge Score:
146,591m

211204

Saturday 12/04/2021
PROGRAM A
Part 1: 0:00 - 5:00
30 Push Up + Taps
60 Air Squat
Rest remainder of 5 Minute window.

Part 2: 5:00 - 10:00
2 Rounds
15 Push Up + Taps
30 Air Squat
Rest remainder of 5 Minute window.

Part 3: 10:00 - 15:00
3 Rounds
10 Push Up + Taps
20 Air Squat

Goal: 2:30 - 4:00 Can you push for each part to be FASTER??

Score: 4:10, 3:42, 3:27

Warm-up 20 minute row: 4566m, 2:11.4/500m
Cool-down 20 minute row: 4627m, 2:09.6/500m

Challenge Score:
126,749m

211203

Row 45 minutes
10,421m, 2:09.5/500m

Tuesday 11/30/2021
PROGRAM C
Every 4 Minutes for 16 Minutes (4 Rounds Total)
16 Dumbbell Power Clean
500 Meter Row
16 Dumbbell Power Clean

Men: 40# DBs Women: 25# DBs
Score: Slowest Round
Goal: 3:00 - 3:40

Scaled: Russian Kettlebell Swings, 2 pood
Score: 3:10, 3:08, 3:09, 3:07

Warm-up 10 minute row: 2296m, 2:10.6/500m
Cool-down 10 minute row: 2318m, 2:09.4/500m

Challenge Score:
117,556m

211201

Row 45 minutes
10,041m, 2:14.4/500m

Challenge Score:
100,471m