Extra Endurance: 30 Minute Steady
Row 30 minutes
6909m, 2:10.2/500m
Monday, October 31, 2022
Sunday, October 30, 2022
221030
Saturday 10/29/2022
Team Version
In Teams of 2 Complete:
12 Minute AMRAP To be completed in an I go - You go format:
10 Barbell Deadlift
10 Box Jump
Suggestions
Men: 135-165# / 20-24" Box Women: 85-105# / 16-20" Box
Extra Challenge
Men: 185-255# / 24-30" Box Women: 125-165# / 20-24" Box
Goal: 14-20 Rounds Combined (7-10 Each)
Scaled: 185/125 lbs., 24"/16"
Score: 8 rounds + Patty: 7 rounds + 13 reps
Warm-up 10 minute row: 2189m, 2:17.0/500m
In Teams of 2 Complete:
12 Minute AMRAP To be completed in an I go - You go format:
10 Barbell Deadlift
10 Box Jump
Suggestions
Men: 135-165# / 20-24" Box Women: 85-105# / 16-20" Box
Extra Challenge
Men: 185-255# / 24-30" Box Women: 125-165# / 20-24" Box
Goal: 14-20 Rounds Combined (7-10 Each)
Scaled: 185/125 lbs., 24"/16"
Score: 8 rounds + Patty: 7 rounds + 13 reps
Warm-up 10 minute row: 2189m, 2:17.0/500m
Saturday, October 29, 2022
221029
Paddle at Governor Dodge State Park, Twin Valley Lake
Distance: 4.37 miles
Time: 1:51:03, 2.4 mph avg.
https://www.strava.com/activities/8038853005
Mountain Biking at Blackhawk Ski Club, Pleasant View
Distance: 4.58 Miles
Time: 50:37. 5.4 mph avg.
Elevation Gain: 436 ft.
https://www.strava.com/activities/8039543807
Distance: 4.37 miles
Time: 1:51:03, 2.4 mph avg.
https://www.strava.com/activities/8038853005
Mountain Biking at Blackhawk Ski Club, Pleasant View
Distance: 4.58 Miles
Time: 50:37. 5.4 mph avg.
Elevation Gain: 436 ft.
https://www.strava.com/activities/8039543807
Friday, October 28, 2022
Thursday, October 27, 2022
Wednesday, October 26, 2022
221026
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
20x175 lb.
Warm-up 10 minute row: 2504m, 1:59.8/500m
Cool-down 10 minute row: 2493m, 2:03.1/500m
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
20x175 lb.
Warm-up 10 minute row: 2504m, 1:59.8/500m
Cool-down 10 minute row: 2493m, 2:03.1/500m
Tuesday, October 25, 2022
221025
2022 VAULT 16: "JORMUNGUNDR"
SHIFT Version
4 Rounds
30 Seconds Continuous Movement
12 Sit Up
30 Seconds Continuous Movement
12 Burpee
Goal: 10-15 Minutes
Scaled: Row
Time: 10:23. 1073m, 1:51.8/500m
Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2461m, 2:01.9/500m
SHIFT Version
4 Rounds
30 Seconds Continuous Movement
12 Sit Up
30 Seconds Continuous Movement
12 Burpee
Goal: 10-15 Minutes
Scaled: Row
Time: 10:23. 1073m, 1:51.8/500m
Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2461m, 2:01.9/500m
Monday, October 24, 2022
221024
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)
Goal: 2:30-4:00
Scaled: DB Hop Overs, 40 lb. Dumbbell Snatch + Goblet Squat
Time: 12:18 (2:52, 2:46, 2:40)
Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2273m, 2:11.9/500m
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)
Goal: 2:30-4:00
Scaled: DB Hop Overs, 40 lb. Dumbbell Snatch + Goblet Squat
Time: 12:18 (2:52, 2:46, 2:40)
Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2273m, 2:11.9/500m
Sunday, October 23, 2022
221023
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Paddle at Mirror Lake
Distance: 7.01 miles
Time: 2:55:47, 2.4 mph avg.
https://www.strava.com/activities/8009521552
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Paddle at Mirror Lake
Distance: 7.01 miles
Time: 2:55:47, 2.4 mph avg.
https://www.strava.com/activities/8009521552
Saturday, October 22, 2022
221022
2022 VAULT 14: "SIF"
SHIFT Version
2 Sets
Each Set is a 7 Min AMRAP
10 Kettlebell Eye Level Swing
30 Seconds Continuous Movement
10 Dumbbell Squat + Press
Rest 1 minute between SETS
Suggestions
Men: 15-25# DBs - AND/OR - 35-50# Single DB/KB
Women: 10-15# DBs - AND/OR - 15-25# Single DB/KB
Goal: 7-10+ Rounds
Scaled: 53 lb. Eye Level Swing, 30 second row, 35 lb. Single Dumbbell Thruster
Score: 8 Rounds + 20 Kettlebell Swings (4 + 10, 4 + 10)
Row: 973m, 4:00, 2:03.8/500m
Warm-up 10 minute row: 2236m, 2:14.1/500m
Cool-down 10 minute row: 2292m, 2:10.8/500m
SHIFT Version
2 Sets
Each Set is a 7 Min AMRAP
10 Kettlebell Eye Level Swing
30 Seconds Continuous Movement
10 Dumbbell Squat + Press
Rest 1 minute between SETS
Suggestions
Men: 15-25# DBs - AND/OR - 35-50# Single DB/KB
Women: 10-15# DBs - AND/OR - 15-25# Single DB/KB
Goal: 7-10+ Rounds
Scaled: 53 lb. Eye Level Swing, 30 second row, 35 lb. Single Dumbbell Thruster
Score: 8 Rounds + 20 Kettlebell Swings (4 + 10, 4 + 10)
Row: 973m, 4:00, 2:03.8/500m
Warm-up 10 minute row: 2236m, 2:14.1/500m
Cool-down 10 minute row: 2292m, 2:10.8/500m
Friday, October 21, 2022
Thursday, October 20, 2022
Tuesday, October 18, 2022
221018
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
20x170 lb.
Warm-up 10 minute row: 2315m, 2:09.5/500m
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
20x170 lb.
Warm-up 10 minute row: 2315m, 2:09.5/500m
Monday, October 17, 2022
221017
Wednesday 01/24/2018
SHIFT Version
5 Rounds
10 Sit Ups
20 Lunges
Goal Time: Under 15 min
Time: 5:39 (1:06, 1:11, 1:06, 1:10, 1:05)
SHIFT Version
5 Rounds
10 Sit Ups
20 Lunges
Goal Time: Under 15 min
Time: 5:39 (1:06, 1:11, 1:06, 1:10, 1:05)
Sunday, October 16, 2022
Saturday, October 8, 2022
221008
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
20x165 lb.
Warm-up 10 minute row: 2275m, 2:11.8/500m
Cool-down 10 minute row: 2327m, 2:08.9/500m
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
20x165 lb.
Warm-up 10 minute row: 2275m, 2:11.8/500m
Cool-down 10 minute row: 2327m, 2:08.9/500m
Thursday, October 6, 2022
220106
Wednesday 10/05/2022
Program A
10 Rounds
12 Kettlebell Overhead Swing
8 Burpee
Suggestions
Men: 50-55# KB/DB
Women: 30-35# KB/DB
Goal: 12-16 Minutes
Scaled: 53 lb.
Time: 10:50
Warm-up 10 minute row: 2298m, 2:10.5/500m
Cool-down 10 minute row: 2262m, 2:12.6/500m
Program A
10 Rounds
12 Kettlebell Overhead Swing
8 Burpee
Suggestions
Men: 50-55# KB/DB
Women: 30-35# KB/DB
Goal: 12-16 Minutes
Scaled: 53 lb.
Time: 10:50
Warm-up 10 minute row: 2298m, 2:10.5/500m
Cool-down 10 minute row: 2262m, 2:12.6/500m
Tuesday, October 4, 2022
221004
Tuesday 10/04/2022
SHIFT Version
6 Rounds
1 Minute Continuous Movement
10 Lying Leg Lifts
15 Air Squat
Goal: 12-18 Minutes
Scaled: Row, Toes-to-Bar
Time: 15:00
Warm-up 10 minute row: 2329m, 2:08.8/500m
Cool-down 10 minute row: 2338m, 2:08.3/500m
SHIFT Version
6 Rounds
1 Minute Continuous Movement
10 Lying Leg Lifts
15 Air Squat
Goal: 12-18 Minutes
Scaled: Row, Toes-to-Bar
Time: 15:00
Warm-up 10 minute row: 2329m, 2:08.8/500m
Cool-down 10 minute row: 2338m, 2:08.3/500m
Monday, October 3, 2022
221003
2022 VAULT 13: "LOKI"
Program B
3 Rounds
2 Wall Walk
6 Barbell Loki Complex
Rest 1 minute after 3 Rounds
2 Rounds
3 Wall Walk
9 Barbell Loki Complex
Rest 1 minute after 2 Rounds
1 Round
6 Wall Walk
18 Barbell 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: 95# Women: 65#
Goal: 16-20 Minutes
Scaled: 95 lb.
Time: 24:46
Warm-up 10 minute row: 2321m, 2:09.2/500m
Program B
3 Rounds
2 Wall Walk
6 Barbell Loki Complex
Rest 1 minute after 3 Rounds
2 Rounds
3 Wall Walk
9 Barbell Loki Complex
Rest 1 minute after 2 Rounds
1 Round
6 Wall Walk
18 Barbell 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: 95# Women: 65#
Goal: 16-20 Minutes
Scaled: 95 lb.
Time: 24:46
Warm-up 10 minute row: 2321m, 2:09.2/500m
Sunday, October 2, 2022
221002
Paddle: Platte River Banfield Bridge to Mississippi then up river from Banfield
Distance: 9.58 miles
Time: 3:44:18, 2.6 mph
https://www.strava.com/activities/7902281887
Distance: 9.58 miles
Time: 3:44:18, 2.6 mph
https://www.strava.com/activities/7902281887
Saturday, October 1, 2022
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