221130

52 WEEK ENDURANCE: SESSION 22
Time Based
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc

Row: 13,876m, 2:09.7/500m

Challenge Score:
106,309m

221129

Row 45 minutes
10,245m, 2:11.7/500m

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
20x195 lb.

Warm-up 15 minute row: 3526m, 2:07.6/500m
Cool-down 15 minute row: 2552m, 2:06.6/500m

Challenge Score:
92,433m

221128

Row 45 minutes
10,079m, 2:13.0/500m

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: 8:50

220531: 9:53

Warm-up 15 minute row: 3435m, 2:11.3/500m
Cool-down 15 minute row: 3490m, 2:08.9/500m

Challenge Score:
75,110m

221127

Row 45 minutes

10,116m, 2:13.4500m

Challenge Score:
58,116m

221126

52 WEEK ENDURANCE: SESSION 22
Time Based
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc

Row: 13,466m, 2:13.6/500m

Challenge Score:
48,000m

Gravel Bike: M-Hill and Rountree Branch Trail
Distance: 15.87 Miles
Time: 1:08:21 13.9 mph avg.
Elevation Gain: 1057 ft.

221125

Row: Half Marathon (21,097m)
Time: 1:32:41.4, 2:11.8/500m

Challenge Score:
34,534m

221124

52 WEEK ENDURANCE: SESSION 22
Time Based
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc

Row: 13,437m, 2:13.9/500m

Challenge Score:
13,437m

221123

Tuesday 05/03/2022

SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

221122

2022 VAULT 20: "SKADI & KVASIR"
Program B
Part 1
5 Rounds
18 Dumbbell Farmer Step Up
12 Inverted Row
Rest 3 Minutes After Part 1
Part 2
5 Rounds
12 Barbell Shoulder Press
18 Barbell Power Clean

Suggestions
Men: 40# DBs (Step Ups) | 20-24" Box/Step | 75# Bar
Women: 25# DBs (Step Ups) | 16-20" Box/Step | 55# Bar
Goal: 7 - 11 Minutes each part

Scaled: 40 lb. Dumbbells, 20" Box, 75 lb. Barbell
Time: 10:05, 8:52

Warm-up 10 minute row: 2281m, 2:11.5/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

221121

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
20x190 lb.

Warm-up 10 minute row: 2283m, 2:11.4/500m
Cool-down 10 minute row: 2320m, 2:09.3/500m

221119

Saturday 11/19/2022
Team Version!
In Teams of 2
10 Rounds
Partner 1 - 30 Seconds Max Reps Toes to Bar
-OR- Max Reps Alternating V-Up
Partner 2 - 30 Seconds Max Reps Toes to Bar
-OR- Max Reps Alternating V-Up
Partner 1 - 30 Seconds Max Reps Barbell Front Squat
Partner 2 - 30 Seconds Max Reps Barbell Front Squat

Each round is 2 minutes long. While Partner 1 works, Partner 2 rests, and vice versa.

Suggestions
Men: 95-115#
Women: 65-75#
Score: Toes to Bar/Alternating V-Up Reps COMBINED
Score: Front Squat Reps COMBINED
Goal: Toes to Bar Goal: 100-180 Reps, Alternating V-Up Goal: 120-240 Reps, Squat Goal: 100-150 Reps

Scaled: Lying Toes to Bar, 53 lb. Goblet Squats
Score: 111 Toes-to-bar, 165 Goblet Squats

221116

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

221115

Tuesday 11/15/2022
Program C
4 Rounds
Each Round is on a 4-Min Clock
36 Cal (M) / 26 Cal (W) Row
15 Dumbbell Bent Over Row
Max Reps Push Up + Taps
Rest 1 Minute Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs
Score: Total Number of Push Up + Taps Reps
Goal: 50-100 Reps

Scaled: 40 lb. Dumbbells, Row
Score: 82 (21 + 20 + 20 + 21)

Warm-up 10 minute row: 2275m, 2:11.8/500m
Cool-down 10 minute row: 2329m, 2:08.8/500m

221114

2022 VAULT 19: "FENRIR"
Program B
4 Barbell Wolf Complex
5 Double Unders / DB Hop Overs
4 Barbell Wolf Complex
10 Double Unders / DB Hop Overs
4 Barbell Wolf Complex
15 Double Unders / DB Hop Overs
...
4 Barbell Wolf Complex
45 Double Unders / DB Hop Overs
4 Barbell Wolf Complex
50 Double Unders / DB Hop Overs

1 Barbell Wolf Complex Rep = 1 Cluster + 4 Overhead Lunges

Keep adding 5 Double Unders or Hop Overs after every set of 4 Wolf Complex reps until you get through 50! 

Suggestions
Men: 75#
Women: 55#
Goal: 13-18 Minutes

Scaled: 75 lb. Barbell, Front Rack Lunges, DB Hop Overs. Completed round of 40 DB Hop Overs
Time: 18:27

Warm-up 10 minute row: 2277m, 2:11.7/500m
Cool-down 10 minute row: 2261m, 2:12.6/500m

221112

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
20x185 lb.

Warm-up 10 minute row: 2318m, 2:09.4/500m
Cool-down 10 minute row: 2333m, 2:08.5/500m

221111

Wednesday 11/09/2022
Program C
3 Rounds
250 Meter Row
20 Alternating Dumbbell Farmer Step Up
30 Alternating Unweighted Step Up
500 Meter Row
Rest 2 Minutes Between Round

Suggestions
Men: 40# DBs | 20-24" Box/Step
Women: 25# DBs | 16-20" Box/Step

Scaled: 40 lb. Dumbbells, 20" Box
Time: 19:07.7 (5:05.6, 5:01.9, 5:00.2)

Warm-up 10 minute row: 2340m, 2:08.2/500m

221109

Extra Endurance: 30 Minute Steady

Row 30 minutes
6821m, 2:11.9/500m

221108

Tuesday 11/08/2022
Every Minute on the Minute for As Long As Possible
Min 1: 5 Kipping Pull Up
1 Barbell Power Clean
1 Barbell Push Jerk
Min 2: 5 Kipping Pull Up
2 Barbell Power Clean
2 Barbell Push Jerk
Min 3: 5 Kipping Pull Up
3 Barbell Power Clean
3 Barbell Push Jerk

...Continue adding 1 Power Clean and 1 Push Jerk each minute until you can no longer complete the work within the minute. Strict Pull Up Option: 2-3 Reps per Minute

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

Scaled: 95 lbs.
Score: 8 rounds + 15 reps

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

221107

2022 VAULT 18: "IDUNN"
Program B
10 Rounds
6 Renegade Row
12 Barbell Back Squat

Suggestions
Men: 40# DBs / 95-115#
Women: 25# DBs / 65-75#
Goal: 15-20 Minutes

Scaled: 45 lb. Dumbbell Push-Up Pull Across, 95 lb. Back Squat
Time: 13:40

Warm-up 10 minute row: 2415m, 2:04.2/500m
Cool-down 10 minute row: 2287m, 2:11.1/500m

221105

Saturday 11/05/2022
Program B
Every 3 Minutes for 15 Minutes
50 Double Unders / DB Hop Overs
15 Barbell Deadlift
Max Reps Burpee

Suggestions
Men: 40# DBs
Women: 25# DBs
Score: Total Number of Burpee Reps
Goal: 50-80 Reps

Scaled: DB Hop Overs, 185 lb. Deadlifts
Score: 66 Burpees

Warm-up 10 minute row: 2220m, 2:15.1/500m
Cool-down 10 minute row: 2191m, 2:16.9/500m

221104

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

221103

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
20x180 lb.

Warm-up 10 minute row: 2264m, 2:12.5/500m
Cool-down 10 minute row: 2327m, 2:08.9/500m

221102

2022 VAULT 17: "TYR"
12 Min AMRAP
12 Barbell Power Snatch
8 Barbell Thruster

Suggestions
Men: 75#
Women: 55#
Goal: 8-11 Rounds

Scaled: 75 lb.
Score: 5 rounds + 1 Power Snatch

Warm-up 10 minute row: 2338m, 2:08.3/500m
Cool-down 10 minute row: 2244m, 2:13.6/500m