220531

2022 VAULT 21: "HEL"
Program B
10 Rounds
3 Barbell Manmaker
1 Wall Walk

1 Barbell Man Maker = Deadlift + Bent Over Row + Hang Squat Clean Thruster

Men: 75-95#
Women: 55-65#
Goal: 10 - 15 Minutes

Scaled: 75 lb.
Time: 9:53

Warm-up 10 minute row: 2294m, 2:10.7/500m
Cool-down 10 minute row: 2336m, 2:08.4/500m

220530

Mountain Biking at Hirsch Farm

Distance: 6.90 Miles
Time: 1:11:25, 5.8 mph avg.
Elevation Gain: 569 ft.

https://www.strava.com/activities/7228031349

220529

Paddle: Platte River III, Platte Road to Big Platte Road
Distance: 8.93 Miles
Time: 2:53:10, 3.1 mph

https://www.strava.com/activities/7223820274

220528

Paddle: Platte River Banfield Bridge up river to Little Platte

Distance: 4.75 miles
Time: 1:40:42, 2.8 mph

https://www.strava.com/activities/7218059378

220526

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: 310 lb.
3x3: 340 lb.

Warm-up 10 minute row: 2221m, 2:15.0/500m

220525

Wednesday 05/25/2022
Every Minute on the Minute for 12 Minutes
5 Push Up + Taps
10 Kettlebell Overhead Swing

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

Scaled: 53 lb. Kettlebell
Score: 12 Rounds

Warm-up 10 minute row: 2326m, 2:08.9/500m

220524

2022 VAULT 20: "SKADI & KVASIR"
SHIFT Version
Part 1
7 Min AMRAP
8 Alternating Goblet Step Up
8 Inverted Row
- After Part 1, Rest 2 Minutes
Part 2
7 Min AMRAP
8 Dumbbell Shoulder Press
8 Dumbbell Hang Power Clean

Suggestions:
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs
Score: Total # of Completed Rounds + Any Additional Reps For Part 1
Score: Total # of Completed Rounds + Any Additional Reps For Part 2
Goal: Part 1: 6-8 Rounds Part 2: 7-9 Rounds

Scaled: Dumbbell Farmer Step Up, 40 lb. Dumbbells, 20" Box. 75 lb. Barbell Shoulder to Overhead, Hang Power Clean
Part 1: 6 Rounds + 8 Step-Ups
Part 2: 8 Rounds + 3 Shoulder to Overhead

Warm-up 10 minute row: 2389m, 2:05.5/500m

220522

Mountain Bike at Moundview Park, Knollwood Park, Rountree Branch Trail, and Neverland
Distance: 13.02 Miles
Time: 1:29:00. 8.7 mph avg.
Elevation Gain: 709 ft.
https://www.strava.com/activities/7186657222

Paddle: Platte River Banfield Bridge up river to Little Platte
Distance: 6.35 miles
Time: 2:21:08, 2.7 mph
https://www.strava.com/activities/7187537850

220521

Friday 05/20/2022
SHIFT Version
6 Rounds
8 Push Up + Taps
10 Sit Up

Scaled: Abmat Sit Up
Time: 5:51

Warm-up 10 minute row: 2150m, 2:19.5/500m
Cool-down 10 minute row: 2189m, 2:17.0/500m

220520

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: 335 lb.

Warm-up 10 minute row: 2231m, 2:14.4/500m
Cool-down 10 minute row: 2223m, 2:14.9/500m

220518

Thursday 05/19/2022
Program A
4 Rounds
100 Meter Farmer Carry
400 Meter Run
20 Dumbbell Deadlift
Rest 1 Minute between Rounds
Suggestions

Men: 40-50# DBs
Women: 25-35# DBs
Score: Slowest Round Only
Goal: 3:00-5:00

Scaled: 50 lb. Dumbbells
Time: 13:32 (3:24, 3:26, 3:26, 3:16)

Warm-up 10 minute row: 2391m, 2:05.4/500m
Cool-down 10 minute row: 2228m, 2:14.0/500m

220516

2022 VAULT 19: "FENRIR"
SHIFT Version
12 Min AMRAP
7 Single Dumbbell Hang Power Clean
14 Alternating Goblet Lunge
7 Dumbbell Shoulder Press
30 Single Unders

Suggestions:
Men: 30-55# DB/KB
Women: 15-25# DB/KB
Goal: 5-8+ Rounds

Scaled: 75 lb. Barbell
Score: 7 Rounds + 4 Hang Power Cleans

Warm-up 10 minute row: 2391m, 2:05.4/500m

Mountain Bike on Badger State Trail
Distance: 13.05 Miles
Time: 1:23:11. 9.4 mph avg.
Elevation Gain: 564 ft.

https://www.strava.com/activities/7154998720

220515

Mounting Biking at Cross Plains Driftless Downs
Distance: 6.51 Miles
Time: 1:08:58. 5.7 mph avg.
Elevation Gain: 956 ft.
https://www.strava.com/activities/7149023689

Sugar River, Riverside Lane to Paoli
Distance: 4.28 miles
Time: 1:30:37, 2.8 mph
https://www.strava.com/activities/7149725374

220514

Saturday 05/14/2022
Program A
10 Rounds
9 Kettlebell Overhead Swing
5 Strict Pull Up

Men: 40-55# DB/KB
Women: 25-35# DB/KB
Goal: 9-14 Minutes

Scaled: 53 lb. Kettlebell
Time: 12:29 (0:50, 1:09, 1:14, 1:13, 1:20, 1:12, 1:26, 1:18, 1:15, 1:28)

Warm-up 10 minute row: 2222m, 2:15.0/500m
Cool-down 10 minute row: 2225m, 2:14.8/500m

2201513

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: 300 lb.
3x3: 330 lb.

Warm-up 10 minute row: 2365m, 2:06.8/500m
Cool-down 10 minute row: 2273m, 2:11.9/500m

220511

Thursday 05/12/2022
For Time
50 Devil Press

Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 7-10 Minutes

Scaled: 40 lb. Dumbbells
Time: 8:45

Warm-up 10 minute row: 2230m, 2:14.5/500m
Cool-down 10 minute row: 2243m, 2:13.7/500m

220510

Tuesday 05/10/2022
Program C
Every 2 Minutes for 16 Minutes (8 Rounds Total)
18 Cal (M) / 13 Cal (W) Row
*8-12 Reps Dumbbell 1/4 Get Up
Rest any time remaining in 2-minute window
*Switch Sides Each Round - So you'll end up doing 4 rounds of 8-12 reps on each side.

Suggestions
Men: 40-55# DB/KB Women: 25-35# DB/KB
Score: For Completion. Note how many reps you completed
Goal: Choose # of Reps that allows you to get all the work done within the 2-minute window each time

Scaled: 12 Abmat Sit-Ups per round
Score: 8 rounds

Warm-up 10 minute row: 2331m, 2:08.7/500m

220509

2022 VAULT 18: "IDUNN"
SHIFT Version
10 Rounds
6 Push Up + Taps
8 Goblet Squat

Men: 35-55# DB or KB
Women: 12-25# DB or KB
Goal: Under 20 Minutes

Scaled: 53lb. Kettlebell Goblet Squats
Time: 9:24

Warm-up 10 minute row: 2306m, 2:10.0/500m
Cool-down 10 minute row: 2227m, 2:14.7/500m

220507

Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 7:06

220506

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.

Warm-up 10 minute row: 2365m, 2:06.8/500m
Cool-down 10 minute row: 2296m, 2:10.6/500m

220504

BANNER - 05/05/2022
Program B
7 Rounds
One Round Every 3 Min:
200 Meter Run
15 Barbell Back Squat
Max Reps Plate Burpee

Suggestions
Back Squat Weight: 95-115# Women Back Squat Weight: 65-75#
Plate for Burpees: Men: 45-55# Women: 25-35#
Score: Total # of Devil Press Reps/Plate Burpee/Sandbag Burpee
Goal: 60+ Reps

Scaled: 70 lb. Dumbbell Goblet Squats first two rounds, Air Squats last five rounds. 45# Plate Burpees
Score: 70 reps

Warm-up 10 minute row: 2263m, 2:12.5/500m

220503

Tuesday 05/03/2022
Program A
For Time, Complete:
80 Toes to Bar
Every Minute on the Minute (including 0:00):
2 Wall Walk

Goal: 8-13 Minutes

Scaled: 2 Wall Walk for the first three rounds, then 1 Wall Walk
Time: 9:49

Warm-up 10 minute row: 2209m, 2:15.8/500m
Cool-down 10 minute row: 2221m, 2:15.5/500m

220502

2022 VAULT 17: "TYR"
SHIFT Version
6 Rounds
10 Dumbbell Deadlift
5 (Right) Single Arm Dumbbell Hang Snatch
5 (Left) Single Arm Dumbbell Hang Snatch
7 Dumbbell Squat + Press

Suggestions
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs
Goal: 9 - 12 Minutes

Scaled: 40 lb. Dumbbells
Time: 7:55

Warm-up 10 minute row: 2263m, 2:12.5/500m
Cool-down 10 minute row: 2251m, 2:13.2/500m