220228

2022 VAULT 8: "UTGARDA-LOKI"
Program B
Part 1 - 7 Min AMRAP
6 Push Up + Pull Across
6 Barbell Hang Squat Clean

Rest 3 Minutes before Part 2
Part 2
Repeat your Score from Part 1 for time.

Suggestions
Men: 75-95#
Women: 55-65#
Goal: (Part 1) 8-12 Rounds
Goal: (Part 2) 6:30-7:30

Scaled: 40 lb. Dumbbell Push Up + Pull Across, 75 lb. Hang Squat Clean
Part 1: 6 rounds + 4 Push Up Pull Across
Part 2: 6:45

Warm-up 10 minute row: 2269m, 2:12.2/500m

220227

Hike at Mines of Spain
Distance: 5.23 miles
Time: 2:15

220226

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: 305 lb.
3x3: 335lb.

Warm-up 10 minute row: 2349m, 2:07.7/500m
Cool-down 10 minute row: 2315m, 2:09.5/500m

220224

Wednesday 02/23/2022
16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)
3 Wall Walk
20 Alternating Dumbbell Power Snatch
30 Double Unders / DB Hop Overs

Suggestions
Men: 40# DB
Women: 25# DB
Goal: 5-7 Rounds

Scaled: 40 lb. dumbbell, DB Hop Overs
Score: 5 rounds + 3 Wall Walks + 15 Power Snatch

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

220223

Diagnotic Series #2: PULL UP/PUSH UP/SQUAT
Level 1
1 Round
25 Kipping Pull Up
50 Push Up
100 Air Squat

Score to Pass Level 1: Under 11 Minutes

Time: 7:51

Warm-up 10 minute row: 2281m, 2:11.5/500m
Cool-down 10 minute row: 2227m, 2:14.7/500m

220222

2022 VAULT 7: "JOTUNHEIM"
Program A
6 Rounds
10 Dumbbell Farmer Step Up
10 Devil Press
10 Dumbbell Farmer Step Up
Rest 1 minute between rounds

Suggestions
Men: 40# DBs | 20-24"
Women: 25# DBs | 16-20"
Score: Fastest Round
Score: Slowest Round
Goal: 2:30-3:30

Scaled: 40 lb. Dumbbells, 20" Box
Time: 21:23 (2:35, 2:39, 2:41, 2:49, 3:02, 2:37)

Warm-up 10 minute row: 2340m, 2:08.2/500m

220220

Paddle: Badfish Creek, Old Stage Road to Casey Road
Distance: 7.15 miles
Time: 2:18:27, 3.1 mph. avg.

https://www.strava.com/activities/6714008865

220219

Thursday 02/17/2022
As Many REPS As Possible in 10 Minutes of
Barbell Lungester
*Every Minute on the Minute:
20 Double Unders / DB Hop Overs
**No Double Unders/Hop Overs on First Minute

Suggestions
Men: 75#
Women: 55#
Score: Total Lungester Reps ONLY!
Goal: 35-65 Reps

Scaled: 75#
Score: 31 reps

Warm-up 10 minute row: 2288m, 2:11.1/500m
Cool-down 10 minute row: 2234m, 2:14.2/500m

220218

Strength - Deadlift Program SessionOnce 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: 295 lb.
3x3: 325lb.

Warm-up 10 minute row: 2291m, 2:10.9/500m
Cool-down 10 minute row: 2276m, 2:11.8/500m

220216

Wednesday 02/16/2022
Program C
Part 1:
2 Rounds
400 Meter Run
30 Kettlebell Overhead Swing

After Part 1 (BOTH Rounds) Rest 4 Minutes
Part 2:
4 Rounds
200 Meter Run
15 Kettlebell Overhead Swing

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB

Goal:
Part 1: 6:00-8:00
Part 2: Faster than Part 1

Part 1: 6:32 (Row: 1:54.5/500m)
Part 2: 6:49 (Row: 1:51.4/500m)

Warm-up 10 minute row: 2338m, 2:08.3/500m
Cool-down 10 minute row: 2322m, 2:09.1/500m

210215

Tuesday 02/15/2022
15 Bar Facing Burpee
15 Barbell Squat Clean
15 Burpee Pull Up
15 Barbell Squat Clean
Rest 3 Minutes
15 Barbell Squat Clean
15 Burpee Pull Up
15 Barbell Squat Clean
15 Bar Facing Burpee

Suggestions
Men: 75-95#
Women: 55-65#
Goal: 12-18 Minutes

Scaled: 75 lbs.
Time: 15:55 (6:40, 6:15)

Warm-up 10 minute row: 2321m, 2:09.2/500m

220214

2022 Vault 6: "MIMIR"
SHIFT VERSION
10 Rounds
6 (Right Arm) Single Arm Dumbbell Push Press
6 (Left Arm) Single Arm Dumbbell Push Press
6 Low Jump
-OR- Low Jump Over

Suggestions
Men: 25-40# DB/KB
Women: 12-25# DB/KB
Goal: 9 - 12 Min

Scaled: 40 lb. Dumbbell, 24" Box Jump Over
Time: 7:43

Warm-up 10 minute row: 2324m, 2:09.0/500m

220212

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: 285 lb.
3x3: 315lb.

Warm-up 10 minute row: 2217m, 2:15.3/500m
Cool-down 10 minute row: 2276m, 2:11.8/500m

220211

Wednesday 02/09/2022
4 Rounds
15 Kipping Pull Up
30 Kettlebell Overhead Swing
Rest 1 Minute Between Rounds

Men: 40-55# KB/DB
Women: 25-35# KB/DB
Score: Fastest Round
Score: Slowest Round
Goal: 1:30-2:30 Rounds

Scaled: 53 lb. American Kettlebell Swings
Time: 12:25 (1:45, 1:53, 2:53, 2:53)

Warm-up 10 minute row: 2336m, 2:14.1/500m

220209

2022 Vault: "Odin"
10 Min AMRAP
5 Toes to Bar
1 Barbell Atlas Lunge
5 Toes to Bar
2 Barbell Atlas Lunge
5 Toes to Bar
3 Barbell Atlas Lunge
...Continue adding 1 rep to the Atlas Lunges each round

Suggestions
Men: 95-115# Women: 65-75#
Goal: Into the Round of 8s-11s

Scaled: 95 lb.
Score: 8 rounds + 5 Toes to Bar

Warm-up 10 minute row: 2351m, 2:07.6/500m

220207

Fat Biking at Veteran Hills Disc Golf Course
Distance: 4.18 Miles
Time: 40:09. 6.3 mph avg.
Elevation Gain: 403 ft.

https://www.strava.com/activities/6647837827

220206

Fat Biking at Levis Mound
Distance: 6.91 Miles
Time: 1:08:25. 6.1 mph avg.
Elevation Gain: 397ft.
https://www.strava.com/activities/6643020649

Hike at Castle Mound Pine Forrest State Natural Area
Distance: 3.19 miles
https://www.strava.com/activities/6642282947

220205

Fat Biking at Levis Mound
Distance: 11.21 Miles
Time: 1:47:47. 6.2 mph avg.
Elevation Gain: 535ft.
https://www.strava.com/activities/6637135336

Hike at Perry Creek Recreation Area
Distance: 1.13 miles
https://www.strava.com/activities/6637561744

220204

Fat Biking at Veteran Hills Disc Golf Course
Distance: 3.95 Miles
Time: 42:09. 5.6 mph avg.
Elevation Gain: 393 ft.

https://www.strava.com/activities/6631542293

220203

Strength - Deadlift Program SessionOnce 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: 275 lb.
3x3: 305 lb.

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

220202

Thursday 02/03/2022
30 Burpee
60 Kipping Pull Up
30 Burpee

Goal: 7-11 Minutes

Time: 9:55

Warm-up 10 minute row: 2293m, 2:10.8/500m
Cool-down 10 minute row: 2257m, 2:12.9/500m

220201

Tuesday 02/01/2022
18 Minute AMRAP
8 Push Up
10 Kettlebell Overhead Swing
12 Air Squat

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 12-15 Rounds

Scaled: 53 lb. Kettlebell Swing
Score: 14 rounds + 6 Push Ups

Warm-up 10 minute row: 2332m, 2:08.6/500m