220330

Wednesday 03/30/2022
3 Rounds
Perform 1 Round Every 10 Minutes
400 Meter Run
22 Dumbbell Thruster
400 Meter Run
22 Burpee Box Jump Over

Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Goal: 6-8 Minutes EACH round

Scaled: 53 lb. Goblet Squat, 24" Burpee Box Jump Over (first round), remaining rounds Burpees
Score: 7:48, 7:12, 7:13

Warm-up: 1 mile run, not timed

220329

Tuesday 03/29/2022
Program B
EMOM 15 Minutes
(Every Minute on the Minute for 15 Minutes)
Min 1: 20 Double Unders / DB Hop Overs
+ Max Reps Barbell Power Clean
Min 2: 20 Double Unders / DB Hop Overs
+ Max Reps Barbell Push Press
Min 3: Rest

Suggestions:
Men: 75-95#
Women: 55-65#
Score: Total Power Clean Reps
Score: Total Push Press Reps
Goal: Score 1: 50-80 Reps Power Clean
Score 2: 50-80 Reps Push Press

Scaled: DB Hop Overs, 75 lb. barbell
Score 1: 14 + 15 + 15 + 15 + 15 = 74 reps
Score 2: 15 + 17 + 20 + 20 + 20 = 92 reps

Warm-up 10 minute row: 2279m, 2:11.6/500m

220328

2022 VAULT 12: "BROKK & EITRI"
Program C
For Time:
80 Air Squat
40 Toes to Bar
40 Push Up
1000 Meter Row
40 Push Up
40 Toes to Bar
80 Air Squat

Goal: 16-24 Minutes

Time: 22:55

Warm-up 10 minute row: 2415m, 2:04.2/500m
Cool-down 10 minute row: 2252m, 2:13.2/500m

220326

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: 280 lb.
3x3: 310 lb.

Warm-up 10 minute row: 2242m, 2:13.8/500m
Cool-down 10 minute row: 2343m, 2:08.0/500m

220325

Friday 03/25/2022
Part 1:
50 Kettlebell Overhead Swing
30 Box Jump
Rest 1 Minute Before Part 2
Part 2:
2 Rounds
25 Kettlebell Overhead Swing
15 Box Jump
Rest 1 Minute Before Part 3
Part 3:
4 Rounds
12 Kettlebell Overhead Swing
8 Box Jump
Suggestions

Men: 40-55# KB/DB - 20-24" Box
Women: 25-35# KB/DB - 16-20" Box
Goal: 3-5 Minutes for Each Part

Time: 13:21 (3:42, 3:44, 3:55)

220324

Tuesday 03/22/2022
SHIFT Version
12 Min AMRAP
8 Push Up + Taps
16 Alternating Dumbbell Hang Power Snatch

Suggestions
Men: 25-40# DB
Women: 10-20# DB
Goal: 5-7+ Rounds

Scaled: 40# Dumbbell
Score: 7 rounds + 8 Push Up + Taps + 1 Hang Power Snatch

Warm-up 10 minute row: 2358m, 2:07.2/500m

220322

2022 VAULT 11: "MJOLNIR"
SHIFT Version
12 Min AMRAP
30 Seconds Continuous Movement (Jog, Row, Bike, Etc)
12 Goblet Squat
10 Alternating Unweighted Lunge

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 5-7+ Rounds

Scaled: Row, 50 lb. Goblet Squat
Score: 8 rounds

Warm-up 10 minute row: 2341m, 2:08.1/500m

220320

Bike: Vernal Equinox ride, Potosi Point, Grant River Recreation Area, and Banfield Bridge
Distance: 44.60 miles
Time: 3:04:01, 14.5 mph avg.
Elevation Gain: 3,117 ft.

https://www.strava.com/activities/6856320304

220319

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: 275 lb.
3x3: 305 lb.

Warm-up 10 minute row: 2329m, 2:08.8/500m
Cool-down 10 minute row: 2275m, 2:11.8/500m

220318

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: 14:54

220316

Bike: M-Hill
Distance: 12.76 miles
Time: 47:58. 16.0 mph avg.
Elevation Gain: 856 ft.

https://www.strava.com/activities/6835579623

220315

Tuesday 03/15/2022
Program C
4 Rounds
4 Wall Walk
500 Meter Row
Rest 1 Minute Between Rounds

Score: Slowest Round ONLY
Goal: 2:00-3:25

Time: 13:51 (2:46, 2:43, 2:48, 2:34)

Warm-up 10 minute row: 2364m, 2:06.9/500m

Cool-down 10 minute row: 2325m, 2:09.0/500m

220314

2022 VAULT 10: "DRAUPNIR"
SHIFT VERSION
12 Rounds
6 Low Jump
-OR- Low Jump Over
9 Air Squat
6 Kettlebell Overhead Swing

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 12-16 Minutes

Scaled: 20" Box Jumps, 53 lb. Kettlebell Swings
Time: 11:54

Warm-up 10 minute row: 2334m, 2:08.5/500m

220312

Friday 03/11/2022
Program C
AMRAP 20 Minutes
18 Cal (M) / 13 Cal (W) Row
8 Toes to Bar
12 Push Up + Taps

Goal: 7-11 Rounds

Score: 7 rounds + 4 calories

Warm-up 10 minute row: 2296m, 2:10.6/500m

220311

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

Scaled: 30 Minute Spin Bike
Distance: 13.2 Miles

220309

Thursday 03/10/2022
10 Rounds
10 Barbell Hang Power Clean
10 Barbell Back Squat
Suggestions

Men: 95-115#
Women: 65-75#
Goal: 8-13 Minutes

Scaled: 95 lb.
Time: 11:45 (0:57, 1:04, 1:03, 1:11, 1:05, 1:09, 1:23, 1:16, 1:20, 1:14)

Warm-up 10 minute row: 2412m, 2:04.3/500m
Cool-down 10 minute row: 2252m, 2:13.2/500m

220308

52 WEEK ENDURANCE: SESSION 3
5000 Meter Row

Time: 21:48.8, 2:10.8/500m

220307

2022 VAULT 9: "FREYA"
Program C
Every 5 Minutes for 20 Minutes (4 Total Rounds)
16 Kipping Pull Up
36 Cal (M) / 26 Cal (W) Row
12 Barbell Power Snatch

Men: 75-95# Bar
Women: 55-65# Bar
Goal: 3:00-4:30 (For Each Round)

Scaled: 36 Calorie Row, 75 lb. Power Snatches
Score: 3:25, 3:26, 3:27, 3:29

210921: 3:30, 3:27, 3:24, 3:18

Warm-up 10 minute row: 2353m, 2:07.4/500m
Cool-down 10 minute row: 2239m, 2:13.9/500m

220305

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: 315 lb.
3x3: 345 lb.

Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2308m, 2:09.9/500m

220304

Friday 03/04/2022
Program A
6 Rounds
100 Meter Farmer Carry
20 Alternating Dumbbell Power Snatch
200 Meter Run
Suggestions

Men: 40# DBs
Women: 25# DBs
Goal: 16-22 Minutes

Scaled: 50 lb. Dumbells Farmer Carry, 40 lb. Dumbell Snatch
Time: 18:44

Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2259m, 2:12.8/500m

220303

Thursday 03/03/2022
100 Deficit Push Up
Every time you break:
5 Strict Pull Up

Suggestions: For the deficit, place your hands on dumbbells or a stack of plates roughly 4".
Goal: 7-15 Minutes

Time: 16:35. Switched to deficit knee push-ups after 51 reps

Warm-up 10 minute row: 2341m, 2:08.1/500m

220301

Tuesday 03/01/2022
Program A
5 Rounds
400 Meter Run
30 Kettlebell Overhead Swing

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 15-22 Minutes

Scaled: 53 lb. Kettlebell
Time: 16:16

Warm-up 10 minute row: 2304m, 2:10.2/500m