220131

2022 Vault: "Bestla"
4 Rounds
100 Meter Shoulder Racked Carry
400 Meter Run
Rest 1 minute between rounds

Suggestions
Men: 40# DBs Women: 25# DBs
Score: Slowest Round
Score: Fastest Round
Goal: 2:30-3:30

Scaled: 40 lb. dumbells
Time: 12:58 (2:27, 2:33, 2:33, 2:25)

Warm-up 10 minute row: 2412m, 2:04.3/500m

220128

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: 265 lb.
3x3: 295 lb.

Warm-up 10 minute row: 2311m, 2:09.8/500m
Cool-down 10 minute row: 2338m, 2:08.3/500m

220127

Tuesday 01/25/2022
60 Cal (M) / 44 Cal (W) Assault Bike
-OR- 72 Cal (M) / 52 Cal (W) Row
50 Barbell Power Clean

Men: 95-115# / 40# DBs
Women: 65-75# / 25# DBs
Goal: 7-12 Minutes

Scaled: 72 Calorie Row, 95 lb. Power Clean
Time: 7:29

Warm-up 10 minute row: 2315m, 2:09.5/500m
Cool-down 10 minute row: 2330m, 2:08.7/500m

2201225

Extra Endurance: 30 Minute Steady
30 Minute Run, Row, Bike, Ski, Swim - etc

Scaled: 30 Minute Spin Bike
Distance: 13.8 Miles

220124

No Equip #8: Slow and Steady
8 Rounds
5 Inchworm
- OR - 2 Wall Walk
10 Core Roll Up
20 Hop Over

Goal: 12-17 Minutes. This workout is more for quality and control than worrying about time.

Scaled: 5 Inchworm
Time: 14:15

220123

2022 Vault: "Heimdall"

SHIFT Version
5 Rounds
12 Alternating Unweighted Lunge
8 Dumbbell Squat + Press
8 Push Up
8 Dumbbell Squat + Press
Rest 1 Minute between rounds

Suggestions
Men: 35-55# KB OR 20-30# DBs
Women: 12-25# KB OR 10-15# DBs
Goal: 14-18 Minutes

Scaled: 8 Unbroken 20 lb. Wall Ball, 10 foot target
Time: 11:16 (1:23, 1:26, 1:28, 1:29, 1:29)

Warm-up 10 minute row: 2290m, 2:11.0/500m
Cool-down 10 minute row: 2310m, 2:09.8/500m

220121

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: 255 lb.
3x3: 285 lb.

Warm-up 10 minute row: 2262m, 2:12.6/500m
Cool-down 10 minute row: 2321m, 2:09.2/500m

220120

Thursday 01/20/2022
PROGRAM B
4 Rounds
20 (Right Leg Only) Goblet Step Up
14 Barbell Bent Over Row
20 (Left Leg Only) Goblet Step Up
14 Barbell Shoulder Press

Men: 40-55# KB/DB for Step Up / 75-95# for BOR and SP / 20-24" Box
Women: 25-35# KB/DB for Step Up / 55-65# for BOR and SP / 16-20" Box
Goal: This workout should take roughly 22-26 Minutes

Scaled: 40 lb. Dumbbell, 20" Box, 75 lb. Barbell
Time: 19:47

Warm-up 10 minute row: 2319m, 2:09.3/500m
Cool-down 10 minute row: 2325m, 2:09.0/500m

220119

Wednesday 01/19/2022
SHIFT
6 Rounds
10 Kettlebell Eye Level Swing
15 Air Squat
1 Minute Continuous Movement (Jog, Row, Bike, Etc)
Suggestions

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

Scaled: 53 lb. Kettlebell, Row
Time: 12:00

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

220117

2022 Vault: "Asgard"
Program B
12 Rounds
6 Kipping Pull Up
9 Barbell Deadlift
6 Barbell Front Squat

Men: 95-115#
Women: 65-75#
Goal: 12 - 18 Minutes

Scaled: 95 lbs.
Time: 15:34

Warm-up 10 minute row: 2396m, 2:05.2/500m
Cool-down 10 minute row: 2269m, 2:12.2/500m

220116

Fat Biking at CamRock

Distance: 7.60 Miles
Time: 1:15:06. 6.1 mph avg.
Elevation Gain: 403 ft.

https://www.strava.com/activities/6535401914

220115

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: 245 lb.
3x3: 275 lb.

Warm-up 10 minute row: 2289m, 2:11.0/500m
Cool-down 10 minute row: 2341m, 2:08.1/500m

220114

No Equip #8: Slow and Steady

8 Rounds
5 Inchworm
- OR - 2 Wall Walk
10 Core Roll Up
20 Hop Over

Goal: 12-17 Minutes. This workout is more for quality and control than worrying about time.

Scaled: 5 Inchworm
Time: 15:07

220112

Wednesday 01/12/2022
PROGRAM C
4 Rounds
250 Meter Row
12 Barbell Push Press
18 Alternating Barbell Back Rack Lunge
250 Meter Row
Rest 1 Minute Between Rounds

Men: 75#
Women: 55#
Score: Fastest Round
Score: Slowest Round
Goal: 3:00-4:00

Scaled: 75#
Time: 15:33 (3:10, 3:07, 3:08, 3:08)

Warm-up 10 minute row: 2345m, 2:07.9/500m

220111

Tuesday 01/11/2022
20 Minute AMRAP (As Many Rounds and Reps as Possible in 20 Minutes)
3 Devil Press
6 Toes to Bar
9 Push Up
12 Box Jump

Men: 40# DBs
Women: 25# DBs
Goal: 8-12 Rounds

Scaled: 40 lb. Dumbbells, 24" Box Jumps
Score: 8 Rounds + 3 Devil Press + 6 Toes to Bar + 1 Push Up

Warm-up 10 minute row: 2350m, 2:07.6/500m

220110

2022 Vault: "Ymir"
6 Minute AMRAP
20 Burpee
60 Air Squat
Max Reps Barbell Power Snatch

Rest 4 Minutes

6 Minute AMRAP
20 Burpee
60 Air Squat
Max Reps Barbell Cluster
-OR- Barbell Squat Clean & Jerk

Men: 75-95# Snatches / 95-115# Clusters
Women: 55-65# Snatches / 65-75# Clusters
Goal: 25-35 Reps Power Snatch
Goal: 15-22 Reps Cluster/Clean to Overhead

Scaled: 95 lb. barbell
Score: 31 Power Snatches + 19 Clusters

Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2329m, 2:08/8/500m

220108

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: 235 lb.
3x3: 265 lb.

Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2351m, 2:07.6/500m

220107

No Equip #8: Slow and Steady
8 Rounds
5 Inchworm
- OR - 2 Wall Walk
10 Core Roll Up
20 Hop Over

Goal: 12-17 Minutes. This workout is more for quality and control than worrying about time.

Scaled: 5 Inchworm
Time: 17:00

220105

Wednesday 01/05/2022
PROGRAM C
3 Rounds
15 Devil Press
500 Meter Row
Rest 1 Minute Between Rounds

Men: 40# DBs
Women: 25# DBs
Goal: Each Round Between 3:15 - 5:00

Time: 14:20 (3:54, 4:14: 4:12)

Warm-up 10 minute row: 2352m, 2:07.5/500m

220104

Tuesday 01/04/2022
PROGRAM B
7 Rounds
7 Toes to Bar
7 Barbell Front Squat
14 Box Jump

Men: 95-115#
Women: 65-75#
Goal: 11-16 Minutes

Scaled: 95 lb. Front Squat, 24" Box Jumps
Time: 12:50

Warm-up 10 minute row: 2339m, 2:08.2/500m
Cool-down 10 minute row: 2292m, 2:10.8/500m

220103

Fat Biking at Interstate Power Preserve
Distance: 9 Miles
Time: 1:30:00. 6.0 mph avg.
Elevation Gain: 1,100 ft.

https://www.strava.com/activities/6467522806