220831

Extra Endurance: 30 Minute Steady

Row 30 minutes
6,758m, 2:13.1/500m

220830

Tuesday 08/30/2022
Program C
Every 3 Minutes for 18 Minutes
7 Barbell Deadlift
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
7 Barbell Deadlift

Suggestions
Men: 135-225#
Women: 85-155#
Goal: 1:20-2:10 per round

Scaled: 225 lb. Deadlifts, 18 Calorie Row
Round Times: 1:41, 1:44, 1:57, 1:58, 2:00, 2:05

Warm-up 10 minute row: 2307m, 2:10.0/500m

220829

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: 7 rounds + 6 Push Up Pull Across
Part 2: 6:34

220228: 6 rounds + 4 Push Up Pull Across, 6:45

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

220826

20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats

Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.

Scaled:
Back Squat
20x135 lb.

Warm-up 10 minute row: 2290m, 2:11.0/500m

220825

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

Goal: 7-11 Minutes

Time: 5:49

220824

Thursday 08/04/2022 (JvM Tester Workout)
Program B
4 Rounds
8 Push Up + Over Plate
12 Plate Burpee
400 Meter Run

Suggestions
Men: 45# Plate
Women: 25# Plate
Goal: 16-22 Minutes

Scaled: 45 lb. Plate
Time: 15:46

220803: 16:21 (3:50, 4:10, 4:15, 4:05)

Warm-up 10 minute row: 2362m, 2:07.0/500m

220823

Tuesday 08/23/2022
Program B
10 Rounds
5 Barbell Bench Press
10 Kettlebell Overhead Swing

Suggestions
Men: 40-55# KB/DB | 95-155#
Women: 25-35# KB/DB | 65-95#
Goal: 10-15 Minutes

Scaled: 95 lb. Bench Press, 53 lb. Kettlebell Swings
Time: 9:57

Warm-up 10 minute row: 2299m, 2:10.4/500m

220822

2022 VAULT 7: "JOTUNHEIM"
SHIFT Version
6 Rounds
1 Minute Alternating Unweighted Step Up
1 Minute Burpee
Rest 1 minute between rounds

Score: Total # of Step Up and Burpee Reps COMBINED
Goal: 135 - 180+ Reps

Scaled: 20" Box Step-Ups
Score: 236 reps (20 + 16 + 21 + 17 + 22 + 18 + 23 + 18 + 23 + 17 + 22 + 19)

220821

Paddle: Grant River. Raisbeck Bridge landing to County N / Burton with Rattlesnake Creek Side Trip
Distance: 12.95 miles
Time: 3:37:49, 3.6 mph

https://www.strava.com/activities/7678069423

220819

RUCK SESSION 1
1 Mile Ruck
(Time Trial)

Suggestions
Bodyweight > 150lbs: 45lbs Bodyweight < 150lbs: 30lbs

Score: Time
Score: Load
Goal: Walk with intention, don't jog or run! Shoot for 15-25 minutes.

Scaled: 45 lbs.
Time: 16:59

220818

20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats

Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.

Scaled:
Back Squat
20x125 lb.

Warm-up 10 minute row: 2245m, 2:13.6/500m
Cool-down 10 minute row: 2265m, 2:12.4/500m

220817

Tuesday 08/16/2022
200 Meter Run
Rest 2 Minutes
400 Meter Run
Rest 3 Minutes
800 Meter Run
Rest 4 Minutes
400 Meter Run
Rest 3 Minutes
200 Meter Run

Goal: 200 Meter (0:40-1:10), 400 Meter (1:15-2:20), 800 Meter (3:00-4:30)

Time: 19:20 (0:39, 1:25, 3:09, 1:27, 0:39)

220816

Friday 08/19/2022
Program B
Every 2 Minutes for 16 Minutes
Min 0-2:
4 Wall Walk
20 Barbell Deadlift
Min 2-4:
100 Meter Farmer Carry
15 Push Up

Suggestions
Men: 95-115#
Women: 65-75#
Score: Total Number of "Rounds" Where All Work is Completed in 2-Min Window
Goal: All 8 Rounds

Scaled: 115 lb. Deadlifts, 40 lb. Dumbbells
Completed: 8 rounds

Warm-up 10 minute row: 2410m, 2:04.4/500m

220815

2022 VAULT 6: "MIMIR"
Program A
3 (Right Arm) Single Arm Dumbbell Push Press
3 (Left Arm) Single Arm Dumbbell Push Press
3 Box Jump Over
6 (Right Arm) Single Arm Dumbbell Push Press
6 (Left Arm) Single Arm Dumbbell Push Press
6 Box Jump Over
9 9 9 ...Keep adding 3 reps per movement per round until you complete
18 (Right Arm) Single Arm Dumbbell Push Press
18 (Left Arm) Single Arm Dumbbell Push Press
18 Box Jump Over
Rest 5 Minutes
Then, go back down by 3 reps each time. So, 18 of each 15 of each ... 3 of each

Suggestions
Men: 40# DB
Women: 25# DB
Goal: 22-28 Min

Scaled: 40 lb. Dumbbell, 24" Box
Time: 21:35 (8:45, 7:50)

Warm-up 10 minute row: 2338m, 2:08.3/500m

220812

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

Goal: 7-11 Minutes

Time: 5:48

220811

20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats

Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.

Scaled:
Back Squat
20x115 lb.

Warm-up 10 minute row: 2329m, 2:08.8/500m
Cool-down 10 minute row: 2422m, 2:03.8/500m

220810

Extra Endurance: 30 Minute Steady
Row 30 minutes
7,130m, 2:06.0/500m

220809

Tuesday 08/09/2022
Program C
3 Rounds
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
30 Alternating Dumbbell Power Snatch
15 Burpee
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
Rest 2 Minutes Between Rounds

Suggestions
Men: 40-50# DB
Women: 25-35# DB
Goal: 3:30-5:00 per round

Scaled: 18 Calorie Row, 40 lb. Dumbbell Snatch
Time: 17:47 (4:50, 4:32, 4:27)

Warm-up 10 minute row: 2244m, 2:13.6/500m
Cool-down 10 minute row: 2274m, 2:11.9/500m

220808

2022 VAULT 5: "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 + 1 Atlas Lunge

220209: 8 rounds + 5 Toes to Bar

Warm-up 10 minute row: 2379m, 2:06.1/500m

220805

Tuesday 05/03/2022

SHIFT Version

8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 5:58

220804

Friday 08/05/2022
150 Alternating Unweighted Step Up
Every Minute on the Minute (Starting at 1:00):
3-5 Strict Pull Up

Suggestions
Men: 20-24" Box/Step
Women: 16-20" Box/Step
Goal: 10-15 Minutes

Scaled: 20" Box, 3 Strict Pull-Up
Time: 8:40

Warm-up 10 minute row: 2316m, 2:09.5/500m
Cool-down 10 minute row: 2273m, 2:11.9/500m

220803

Thursday 08/04/2022
Program B
4 Rounds
8 Push Up + Over Plate
12 Plate Burpee
400 Meter Run

Suggestions
Men: 45# Plate
Women: 25# Plate
Goal: 16-22 Minutes

Scaled: 45 lb. Plate
Time: 16:21 (3:50, 4:10, 4:15, 4:05)

Warm-up 10 minute row: 2335m, 2:08.4/500m

220802

20 REP SQUAT PROGRAM SESSION

Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats

Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.

Scaled:
Back Squat
20x105 lb.

Warm-up 10 minute row: 2268m, 2:11.8/500m
Cool-down 10 minute row: 2276m, 2:12.2/500m

220801

2022 VAULT 4: "BESTLA"
Program A
4 Rounds
100 Meter Shoulder Racked Carry
400 Meter Run
Rest 1 minute between rounds

Suggestions
Men: 40# DBs Women: 25# DBs
Extra Challenge
Men: 50# DBs Women: 35# DBs
Goal: 2:30-3:30

Scaled: 50 lb. Dumbbells
Time: 14:18 (3:06, 2:56, 2:42, 2:34)

Warm-up 10 minute row: 2254m, 2:13.0/500m