220629

Friday 07/01/2022
Program A
50 Double Unders / DB Hop Overs
50 Kettlebell Overhead Swing
40 Double Unders / DB Hop Overs
40 Kettlebell Overhead Swing
30 Double Unders / DB Hop Overs
30 Kettlebell Overhead Swing
20 Double Unders / DB Hop Overs
20 Kettlebell Overhead Swing
10 Double Unders / DB Hop Overs
10 Kettlebell Overhead Swing
Suggestions

Men: 40-55# KB/DB
Women: 25-45# KB/DB
Goal: 8:00-12:00

Scaled: DB Hop Overs, 53 lb. Kettlebell
Time: 8:22

Warm-up 10 minute row: 2162m, 2:18.7/500m
Cool-down 10 minute row: 2163m, 2:18.6/500m

220628

Wednesday 06/29/2022
Program C
5 Rounds
30 Alternating Dumbbell Power Snatch
8 Cal (M) / 13 Cal (W) Row
Rest 1 Minute Between Rounds

Men: 40# DBs
Women: 25# DBs
Score: Fastest Round Time
Score: Slowest Round Time
Goal: 2:00-3:00

Scaled: 40 lb. Dumbbell, 18 Calorie Row
Time: 15:13 (2:19, 2:18, 2:15, 2:12, 2:09)

Warm-up 10 minute row: 2209m, 2:15.9/500m
Cool-down 10 minute row: 2321m, 2:09.2/500m

220627

Tuesday 06/28/2022
Program B
10 Rounds
8 Barbell Back Squat
8 Kipping Pull Up

Suggestions
Men: 115-135#
Women: 75-85#
Goal: 10:00-15:00

Scaled: 115 lb.
Time: 12:21

Warm-up 10 minute row: 2326m, 2:08.9/500m
Cool-down 10 minute row: 2223m, 2:14.9/500m

220625

2022 VAULT 25: "RAGNAROK"
Program B
5 Rounds
Each Round is:
20 Lateral Burpee Over Barbell
Plus 2 Rounds of:
12 Barbell Deadlift
9 Barbell Hang Power Clean
6 Barbell Push Press
-OR- Barbell Push Jerk

Suggestions
Men: 95#
Women: 65#
Goal: 18-24 Minutes

Scaled: 75 lb. Barbell, Step over/back burpees
Time: 23:16

Warm-up 10 minute row: 2263m, 2:12.5/500m
Cool-down 10 minute row: 2222m, 2:15.0/500m

220624

Tuesday 05/03/2022
SHIFT Version8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 5:48

220623

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: 325 lb.
3x3: 355 lb.

Warm-up 10 minute row: 2343, 2:08.0/500m

220621

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

Scaled: 30 Minute Spin Bike
Distance: 13.6 Miles

220620

Tuesday 06/21/2022
Program B
2 Rounds
15 Barbell Front Squat
6 Toes to Bar
10 Barbell Front Squat
6 Toes to Bar
5 Barbell Front Squat
6 Toes to Bar
5 Barbell Front Squat
6 Toes to Bar
10 Barbell Front Squat
6 Toes to Bar
15 Barbell Front Squat
Rest 3 Minutes between Rounds

Suggestions
Men: 75-95#
Women: 55-65#
Goal: 5:00-8:00 per round

Scaled: 75 lb. Barbell
Time: 14:48 (6:03, 5:45)

Warm-up 10 minute row: 2392m, 2:05.4/500m
Cool-down 10 minute row: 2206m, 2:15.9/500m

220619

2022 VAULT 24: "THOR"
Every 3 Minutes Until Completion:
100 Meter Farmer Carry
20 Alternating Dumbbell Hang Power Snatch
Max Reps Push Up + Taps (With remaining time in 3 minute window.)
Keep going until you complete 100 Push Up + Taps

Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 15-21 Minutes

Scaled: 40 lb. Dumbbells.
Time: 14:50

Warm-up 10 minute row: 2189m, 2:17.0/500m
Cool-down 10 minute row: 2147m, 2:19.7/500m

220617

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

Goal: 7-11 Minutes

Time: 5:48 (0:41, 0:44, 0:43, 0:46, 0:45, 0:45, 0:42, 0:39)

Mountain Biking at Proving Grounds
Distance: 9.74 Miles
Time: 1:32:52. 6.3 mph avg.
Elevation Gain: 1119 ft.

https://www.strava.com/activities/7325430333

220216

Tuesday 06/14/2022
Program A
10 Rounds
6 Devil Press
9 Box Jump

Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Goal: 10:00-15:00

Scaled: 7 rounds, 40 lb. Dumbbells, 24" Box
Time: 15:26

Warm-up 10 minute row: 2240m, 2:13.9/500m
Cool-down 10 minute row: 2216m, 2:15.3/500m

220614

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: 320 lb.
3x3: 350 lb.

Warm-up 10 minute row: 2242m, 2:13.8/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

220613

2022 VAULT 23: "VALHALLA"
SHIFT Version
5 Minutes Continuous Movement (Jog, Row, Bike, Etc)
Then, 5 Rounds
8 Unweighted Lungester
12 Inverted Row

Goal: 12-15 Minutes

Scaled: Kipping Pull-Ups, Row: 1312m, 1:54.3/500m
Time: 13:17

Warm-up 10 minute row: 2319m, 2:09.3/500m
Cool-down 10 minute row: 2232m, 2:14.4/500m

220612

Saturday 06/11/2022
Team Version
In teams of 2
300 Air Squat
150 Push Up
Every minute on the minute starting at 0:00:
5 Barbell Thruster

Suggestions:
Men: 75-95# Barbell
Women: 55-65# Barbell
Goal: 16:00-25:00

Scaled: 400 squats, 75#/55# Barbell
Time: 21:28

Bike: Badger State and Military Ridge Trail to Verona and Back
Distance: 22.09 miles
Time: 1:47:46, 12.3 mph
Elevation Gain: 388 ft.

https://www.strava.com/activities/7298653955

220611

Paddle: Sugar River, Highway 69 to Paoli
Distance: 3.43 miles
Time: 1:08:40, 3.0 mph
https://www.strava.com/activities/7292291168

Hike at Ferry Bluff and Gibraltar Rock
Distance: 4 miles, approximate. Not timed.

220610

Bike: M-Hill x 1.5
Distance: 19.01 miles
Time: 1:14:37. 15.3 mph avg.
Elevation Gain: 1267 ft.

https://www.strava.com/activities/7287211446

220608

Tuesday 06/07/2022
Program B
10 Minute AMRAP
20 Double Unders / DB Hop Overs
1 Barbell Front Squat
20 Double Unders / DB Hop Overs
2 Barbell Front Squat
20 Double Unders / DB Hop Overs
3 Barbell Front Squat
... Keep adding one Front Squat each time until you hit the 10:00 mark.
Suggestions

Men: 95-115#
Women: 65-75#
Goal: 8-12 Rounds

Scaled: Dumbbell Hop-Overs, 115 lb. Front Squats
Score: 10 rounds

Warm-up 10 minute row: 2153m, 2:19.3/500m

220607

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: 2237m, 2:14.1/500m

220606

2022 VAULT 22: "VALKYRIES"
Program A
7 Rounds (20 Minutes Total)
Each Round is 2 Minutes of:
20 Kettlebell Overhead Swing
With time remaining in 2 minute window, Max Reps Burpee Box Jump Over
Rest 1 Minute Between Rounds

Suggestions
Men: 20-24" Box | 40-55# KB/DB
Women: 16-20" Box | 25-35# KB/DB
Score: Total Reps Burpee Box Jump Overs
Goal: 70-100

Scaled: 53 lb. Kettlebell, 24" Box
Score: 13 + 13 + 13 + 13 + 13 + 13 + 13 = 91 reps

Warm-up 10 minute row: 2273m, 2:11.9/500m

220604

Extra Endurance: 30 Minute Steady
Row 30 minutes
6,421m, 2:20.1/500m

220603

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

Goal: 7-11 Minutes

Time: 5:47 (0:38, 0:43, 0:44, 0:44, 0:44, 0:43, 0:44, 0:43)

Warm-up 10 minute row: 2165m, 2:18.5/500m

Paddle: Banfield Bridge to Mississippi
Distance: 5.42 Miles
Time: 2:04:00, 2.6 mph

https://www.strava.com/activities/7250833761

220601

Tuesday 05/31/2022
Program B
4 Rounds
Each Round is 4 Minutes:
400 Meter Run
30 Alternating Unweighted Lunge
Max Reps Barbell Back Squat
Rest 2 Minutes Between Rounds

Suggestions
Men: 75-95#
Women: 55-65#
Score: Total Reps of Back Squat
Goal: 48-72 Reps

Scaled: 95 lb.
Score: 21+21+21+22=85 reps

Warm-up 10 minute row: 2435m, 2:03.2/500m