220930

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
20x160 lb.

Warm-up 15 minute row: 3458m, 2:10.1/500m
Cool-down 15 minute row: 2493m, 2:08.8/500m

220928

Extra Endurance: 30 Minute Steady
Row 30 minutes
7,041m, 2:07.8/500m

220927

Tuesday 09/27/2022
Program B
50 Double Unders / DB Hop Overs
15 Barbell Hang Power Clean
50 Double Unders / DB Hop Overs
12 Barbell Hang Power Clean
50 Double Unders / DB Hop Overs
9 Barbell Hang Power Clean
Rest 2 Minutes
9 Barbell Hang Power Clean
50 Double Unders / DB Hop Overs
12 Barbell Hang Power Clean
50 Double Unders / DB Hop Overs
15 Barbell Hang Power Clean
50 Double Unders / DB Hop Overs

Suggestions
Men: 95-115#
Women: 65-75#
Goal: 12:00-16:00

Scaled: 95 lbs., DB Hop Overs
Time: 9:45 (3:54, 3:51)

Warm-up 10 minute row: 2337m, 2:08.3/500m
Cool-down 10 minute row: 2302m, 2:10.3/500m

220926

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: 21:41

220328: 22:55

Warm-up 10 minute row: 2351m, 2:07.6/500m

220923

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
20x155 lb.

Warm-up 10 minute row: 2264m, 2:12.5/500m
Cool-down 10 minute row: 2300m, 2:10.4/500m

220922

Saturday 09/17/2022
Team Version
In Teams of 2
7 Rounds
Partner 1: 8 Barbell Deadlift
20 Double Unders / DB Hop Overs
Partner 2: 8 Barbell Deadlift
20 Double Unders / DB Hop Overs
Partner 1: 12 Dumbbell Push Press
20 Double Unders / DB Hop Overs
Partner 2: 12 Dumbbell Push Press
20 Double Unders / DB Hop Overs
One person works at a time.

Suggestions
Men: 135-165# Barbell / 40# DBs
Women: 95-115# Barbell / 25# DBs

Extra Challenge
Men: 185-225# Barbell / 50# DBs
Women: 125-155# Barbell / 35# DBs
Goal: 21:00-28:00

Scaled: 205/155 lb. Deadlifts, 35/25 lb. Push PRess, DB Hop Overs
Time: 15:41

Warm-up 10 minute row: 2294m, 2:12.1/500m

220921

Gravel Bike: Badger State Trail with some road riding
Distance: 12.83 Miles
Time: 1:13:13. 10.5 mph avg.
Elevation Gain: 565 ft.

https://www.strava.com/activities/7846503702

220920

Tuesday 09/20/2022
Each Round is 2 Minutes (Max 6 Rounds)
24 Alternating Dumbbell Power Snatch
Max Reps Lateral Burpee Over Dumbbell
Rest 1 Minute Between Rounds

Keep going until you hit 60 lateral burpees OR 6 Rounds, whichever comes first. **If you can't hold 10 per round with lateral - just do regular burpees.

Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 11:00-17:00

Scaled: 40 lb. Dumbbell
Time: 11:00 (16 + 16 + 16 + 16)

Warm-up 10 minute row: 2293m, 2:10.8/500m
Cool-down 10 minute row: 2260m, 2:12.7/500m

220919

2022 VAULT 11: "MJOLNIR"
Program C
5 Rounds
12 Cal (M) / 8 Cal (W) Row
15 Barbell Front Squat
12 Barbell Front Rack Lunge
12 Cal (M) / 8 Cal (W) Row
Rest 2 Minutes Between Rounds

Suggestions
Men: 95# Women: 65#
Goal: Each round between 2:00-2:30

Scaled: 75 lb. barbell
Round Times: 2:32.2, 2:27.0, 2:29.7, 2:37.8, 2:42.3

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

220916

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
20x150 lb.

Warm-up 15 minute row: 3329m, 2:15.1/500m
Cool-down 15 minute row: 3410m, 2:11.9/500m

220915

Extra Endurance: 30 Minute Steady

Row 30 minutes
7,364m, 2:02.2/500m

220914

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

220913

Tuesday 09/13/2022
Program A
6 Rounds
Each Round is 2 Minutes
100 Meter Farmer Carry
Max Wall Walk

Suggestions
Men: 40# DBs
Women: 25# DBs
Score: Total Wall Walks
Goal: 2-5 Wall Walks Per Round

Scaled: 50 lb. Dumbbells
Score: 4 + 3 + 3 + 3 +3 + 3 = 19 Wall Walks

Warm-up 10 minute row: 2284m, 2:11.3/500m

220912

2022 VAULT 10: "DRAUPNIR" 

Every 9 Minutes for 27 Minutes - (3 Total Sets)
Complete 6 Rounds of
8 Box Jump
8 Wall Ball
8 Kettlebell Overhead Swing
Rest any time remaining in 9-minute window.

Suggestions
Men: 20-24" | 40-55# KB/DB | 18-20# WB
Women: 16-20" | 25-35# KB/DB | 13-15# WB
Goal: 6:00-8:00 Each Set

Scaled: 24" Box Jump, 20 lb. Wallball, 53 lb. Kettlebell Swing, Two Sets
Round 1: 7:33
Round 2: 9:00

Warm-up 10 minute row: 2365m, 2:06.8/500m

220910

Bike: M-Hill + Moundview Single Track + Rountree Branch Trai
lDistance: 17.88 miles
Time: 1:23:26. 12.8 mph avg.
Elevation Gain: 1130 ft.

https://www.strava.com/activities/7786761660

220909

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
20x145 lb.

Warm-up 10 minute row: 2117m, 2:21.7/500m
Cool-down 10 minute row: 2244m, 2:13.6/500m

220908

Thursday 09/08/2022
Program B
8 Rounds
30 Double Unders / DB Hop Overs
15 Push Up + Taps
12 Barbell Bent Over Row

Suggestions
Men: 95# Women: 65#
Goal: 14:00-18:00

Scaled: DB Hop Overs, 75 lb. Barbell
Time: 20:08

Warm-up 10 minute row: 2224m, 2:14.8/500m

220905

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, 3:23, 3:26, 3:27

220307: 3:25, 3:26, 3:27, 3:29

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

Warm-up 10 minute row: 2252m, 2:13.2/500m
Cool-down 10 minute row: 2105m, 2:22.5/500m

220903

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
20x140 lb.

Warm-up 10 minute row: 2191m, 2:16.9/500m
Cool-down 10 minute row: 2179m, 2:17.6/500m

220902

Mountain Biking at Proving Grounds
Distance: 8.51 Miles
Time: 1:21:44. 6.3 mph avg.
Elevation Gain: 1056 ft.

https://www.strava.com/activities/7744029146