220429

Thursday 180802
Marathon Row
For time:
Row 42,195 meters

Time: 3:09:30.7, 2:14.7/500m

Breaks at 30k, 20k, 10k remaining

210424: 3:04.20.1, 2:11.0/500m
191225: 3:08:21.5, 2:13.9/500m
181215: 2:58:42.0, 2:07.0/500m
180421: 3:23:37.4, 2:24.7/500m
170429: 3:05:07.7, 2:11.6/500m
151224: 2:56:34.5, 2:05.5/500m unbroken (PR)
150425: 3:04:59.1, 2:11.5/500m
140425: 3:09:32.9, 2:14.7/500m
120511: 2:59:14.9, 2:07.4/500m
111210: 2:57:39.8, 2:06.3/500m

220427

Friday 04/29/2022
SHIFT VERSION

10 Min AMRAP
20 Single Unders
18 Air Squat
20 Single Unders
6 Push Up + Taps

Goal: 4-6+ Rounds

Score: 6 rounds + 20 Single Unders + 18 Air Squats + 20 Single Unders + 4 Push Up + Taps

Warm-up 10 minute row: 2311m, 2:09.8/500m

220426

Thursday 04/28/2022
Program A
Every 4 Minutes for 20 Minutes
(5 Rounds Total)
100 Meter Farmer Carry
12 Dumbbell Shoulder Press
24 Kettlebell Overhead Swing

Suggestions
Men: 40# DBs / 40-55# KB/DB for Swings
Women: 25# DBs / 25-35# KB/DB for Swings
Goal: Keep Rounds Under 3:20 - Shoot for Unbroken Swings - Challenge Yourself!

Scaled: 50 lb. Dumbbells Farmer Carry, 35 lb. Dumbbells Push Press, 53 lb. Kettlebell Swings
Round Times: 2:27, 2:28, 2:31, 2:30, 2:37 (all unbroken)

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

220425

2022 VAULT 16: "JORMUNGUNDR"
Program A
2 Rounds
400 Meter Run
15 Burpee Toes to Bar
400 Meter Run
30 Burpee

Goal: 13-19 Minutes

Time: 16:53

Warm-up 10 minute row: 2316m, 2:09.5/500m

220423

Paddle: Little Platte River, Quarry Road to Stumptown Road

Distance: 6.67 miles
Time: 2:03:23, 3.2 mph
Rockville (Platte River): ht/ft: 4.48 | cfs: 205

https://www.strava.com/activities/7029707583

220422

Thursday 04/14/2022
Program A
8 Rounds
12 Dumbbell Deadlift
12 Push Up + Pull Across

Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 12-16 Minutes

Scaled: 40 lb. Dumbbells
Time: 10:59

Warm-up 10 minute row: 2243m, 2:13.7/500m

220421

Thursday 04/21/2022
Program A
8 Rounds
8 Kipping Pull Up
8 Box Jump Over

Suggestions
Men: 22-24" Box (40# DBs if you go with Bent Over Rows)
Women: 18-20" Box (25# DBs if you go with Bent Over Rows)
Goal: 7-12 Minutes

Scaled: 24" Box Jump Over
Time: 6:42

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

220420

Wednesday 04/20/2022
SHIFT Version
3 Sets
Each Set is 2 Rounds of:
1 Minute of Continuous Movement (Jog, Row, Bike, Etc)
12 Air Squat
30 Seconds of Continuous Movement (Jog, Row, Bike, Etc)
8 Air Squat
Rest 1 Minute between SETS

Goal: 15-18 Minutes

Scaled: Row
Time: 16:23 (4:48, 4:48, 4:46)
Row: 2372m, 1:53.8/500m

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

220418

Tuesday 04/19/2022
Program A
For Time
100 Dumbbell Facing Burpee
Every Minute on the Minute:
5 Dumbbell Power Clean
**No Power Cleans on first minute.

Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 7-12 Minutes

Scaled: 40 lb. Dumbbells
Time: 9:50

Warm-up 10 minute row: 2318m, 2:09.4/500m
Cool-down 10 minute row: 2320m, 2:09.3/500m

220416

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: 295 lb.
3x3: 325 lb.

Mountain Biking at Interstate Power Preserve
Distance: 6.62 Miles
Time: 1:05:38. 6.06 mph avg.
Elevation Gain: 602 ft.

https://www.strava.com/activities/6993420638

220415

2022 VAULT 15: "MIDGARD"
Program A
3 Sets
Each Set is 2 Rounds of:
20 Double Unders / DB Hop Overs
12 Alternating Dumbbell Power Snatch
20 Double Unders / DB Hop Overs
12 Dumbbell Squat
Rest 2 Minutes between SETS

Suggestions
Men: 40-50# DB(s)
Women: 25-35# DB(s)
Score: Fastest Set
Goal: 2:30-4:00

Scaled: DB Hop Overs, 40 lb. Dumbbell Snatch, 50 lb. Goblet Squat
Time: 11:46 (2:40, 2:36, 2:30)

Warm-up 5:42 minute row: 1325m, 2:07.1/500m

220414

Tuesday 04/12/2022
Program A
10 Rounds
10 Dumbbell Power Clean
10 Burpee

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs
Goal: 10-15 Minutes

Scaled: 40 lb. Dumbbells
Time: 14:11

Warm-up 10 minute row: 2297m, 2:10.6/500m

220413

Wednesday 04/13/2022
Program A
AMRAP 12 Minutes
21 Hop Over
7 Dumbbell Squat
21 Hop Over
7 Toes to Bar

Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 7-9 Rounds

Scaled: 70 lb. Dumbbell Goblet Squat
Score: 7 rounds + 21 Hop Overs

Warm-up 10 minute row: 2369m, 2:06.6/500m

220412

2022 VAULT 14: "SIF"
Program A
6 Rounds
15 Kettlebell Overhead Swing
200 Meter Run
12 Dumbbell Thruster
Rest 1 minute between rounds

Suggestions
Men: 40# DBs / 40-55# KB
Women: 25# DBs / 25-35# KB
Score: Fastest Round
Score: Slowest Round
Goal: 2:00-3:30

Scaled: 53 lb. Kettlebell, 40 lb. Single Dumbbell Thruster
Time: 17:20 (2:10, 2:04, 2:02, 2:01, 2:02, 2:01)

Warm-up 10 minute row: 2280m, 2:11.5/500m

220410

Hike at Ridgeway Pine Relicts State Natural Area
Distance: 7.46 miles
Time: 2:52:55
Elevation Gain: 934ft

strava.com/activities/6962533717

220409

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: 290 lb.
3x3: 320 lb.

Warm-up 10 minute row: 2337m, 2:08.3/500m
Cool-down 10 minute row: 2317m, 2:09.4/500m

220408

Thursday 04/07/2022
3 Sets
Each Set is 2 Rounds of
8 Push Up + Taps
1 Minute of Continuous Movement (Jog, Row, Bike, Etc)
Rest 1 Minute between SETS

Goal: 12-15 Minutes

Scaled: Row, 1539m total, 1:56.9/500m
Time: 11:31 (3:13, 3:10, 3:08)

Warm-up 10 minute row: 2319m, 2:09.3/500m

220406

Wednesday 04/06/2022
Program A
4 Rounds
30 Alternating Dumbbell Power Snatch
18 Box Jump

Suggestions
Men: 40# DB / 20-24" Jump
Women: 25# DB / 16-20" Jump
Goal: 10-16 Minutes

Scaled: 40 lb. Dumbbell, 24" Box Jump
Time: 9:34

Warm-up 10 minute row: 2394m, 2:05.3/500m

220405

Tuesday 04/05/2022
Program A
Every 3 Minutes for 24 Minutes (8 Rounds Total)
12 Wall Ball
-OR- Single Dumbbell Thruster
200 Meter Run
8 Burpee

Suggestions
Men: 40#DB -or- 20#ish Ball
Women: 25# DB -or- 13-15# Ball
Score: Fastest Round
Score: Slowest Round
Goal: 2:00-2:40

Scaled: 40 lb. Single Dumbbell Thruster
Score: 2:01, 1:56, 1:54, 1:52, 1:55, 1:51, 1:52, 1:51

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

220404

2022 VAULT 13: "LOKI"
Program A
3 Rounds:
2 Wall Walk
6 Dumbbell Loki Complex
Rest 1 minute after 3 Rounds
2 Rounds:
3 Wall Walk
9 Dumbbell Loki Complex
Rest 1 minute after 2 Rounds
1 Round:
6 Wall Walk
18 Dumbbell Loki Complex

1 rep Loki Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean performed without taking hands off the weight or pausing in the set up position.

Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 16-20 Minutes

Scaled: 35 lb. dumbbells
Time: 20:39

Warm-up 10 minute row: 2416m, 2:04.1/500m
Cool-down 10 minute row: 2289m, 2:11.0/500m

220402

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: 315 lb.

Warm-up 10 minute row: 2270m, 2:12.1/500m
Cool-down 10 minute row: 2220m, 2:15.1/500m

220401

Friday 04/01/2022
SHIFT Version
3 Sets
Each Set is 3 Rounds
14 Alternating Dumbbell Hang Power Snatch
10 Alternating Unweighted Lunge
Rest 1 Minute between SETS

Suggestions
Men: 25-35# DB
Women: 10-20# DB
Goal: 11-14 Minutes

Scaled: 40 lb. Dumbbell
Time: 9:57 (2:43, 2:40, 2:34)

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2316m, 2:09.5/500m