230131

Row 45 minutes
10,458m, 2:09.0/500m

230130

Row 45 minutes
10,406m, 2:09.7/500m

2023 VAULT 4: "IMHOTEP"
Program A
16 Minute AMRAP
16 Alternating Dumbbell Power Snatch
12 Box Jump Over

Suggestions
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box

Extra Challenge
Men: 50# DB / Increase to 16 BJO -OR- 12 @ 24-30" Box
Women: 35# DB / Increase to 16 BJO -OR- 12 @ 20-24" Box
Goal: 7-10 Rounds

Scaled: 50 lb. Dumbbell, 24" Box Jump Overs
Score: 9 Rounds + 16 Snatches + 6 Box Jump Overs

Warm-up 10 minute row: 2308m, 2:09.9/500m

230129

Fat Biking at Interstate Power Preserve

Distance: 3.61 Miles
Time: 1:06:29. 3.3 mph avg.
Elevation Gain: 363 ft.

https://www.strava.com/activities/8473421277

230127

52 WEEK ENDURANCE: SESSION 6
5 Rounds
500 Meter (Hard) Row
250 Meter (Easy) Row
Rest 1 Minute after 5 rounds
Then
1000 Meter (Hard) Row
Rest 3 Minutes
1000 Meter (Hard) Row
Rest 5 Minutes
2000 Meter (Moderate) Row

Score: Total Time Including Rest

Time: 39:48.8, 1:59.2/500m
500m avg: 1:58.4/500m
1000m avg: 3:46.9, 1:53.4/500m
2000m: 7:49.9, 1:57.4/500m

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: 275 lb.
3x3: 305 lb.

Warm-up 10 minute row: 2286m, 2:11.2/500m
Cool-down 10 minute row: 2316m, 2:09.5/500m

230126

Row 45 minutes
10,247m, 2:11.7/500m

Thursday 01/26/2023
Program B
Part 1:
6 Rounds
4 Burpee Pull Up
6 Barbell Squat Clean
Rest 3 Minutes After the 6 Rounds
Then Part 2: REPEAT (That right - just do it all over AGAIN)

Suggestions
Men: 95#
Women: 65#
Goal: 6-10 Minutes Each

Scaled: 95 lb.
Time: 19:23 (8:43, 7:40)

Warm-up 10 minute row: 2264m, 2:12.5/500m
Cool-down 10 minute row: 2257m, 2:12.9/500m

230125

5/3/1 BACK SQUAT: WEEK 2
3 Reps @ 70% Barbell Back Squat
3 Reps @ 80% Barbell Back Squat
3+ Reps @ 90% Barbell Back Squat

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)

3x175
3x200
7x225

Training Max:245

Warm-up 10 minute row: 2306m, 2:10.0/500m
Cool-down 10 minute row: 2304m, 2:10.2/500m

230124

Row 45 minutes

10,265m, 2:11.5/500m

230123

Row 45 minutes
10,437m, 2:09.3/500m

2023 VAULT 3: "KEMET"
Program B
3 Sets
Each Set is 3 Rounds
20 Double Unders / DB Hop Overs
9 Barbell Front Squat
7 Toes to Bar
Rest 1 Minute Between Sets

Suggestions
Men: 95-115#
Women: 65-75#
Goal: 3:00-4:30 per round

Scaled: DB Hop Overs, 95 lb. Barbell
Time: 12:35 (3:32, 3:30, 3:33)

Warm-up 10 minute row: 2291m, 2:10.9/500m
Cool-down 10 minute row: 2221m, 2:15.0/500m

230121

52 WEEK ENDURANCE: SESSION 5
125 Meter (Moderate) Row
Rest 1 Minute
250 Meter (Moderate) Row
Rest 1 Minute
375 Meter (Moderate) Row
Rest 1 Minute
500 Meter (Moderate) Row
Rest 2 Minutes
2000 Meter (Moderate) Row
Rest 5 Minutes
2000 Meter (Moderate) Row
Rest 5 Minutes
500 Meter (Hard) Row
Rest 15 Seconds
500 Meter (Hard) Row

Score: First 2000 Meter Row
Score: Second 2000 Meter Row

7:50.7. 1:57.6/500m
7:49.3, 1:57.3/500m

Total:
6,250m 24:01.9 1:55.3/500m

Warm-up 10 minute row: 2283m, 2:11.3/500m
Cool-down 10 minute row: 2398m, 2:05.1/500m

230120

Row 45 minutes
10,242m, 2:11.8/500m

Friday 01/20/2023
SHIFT Version
5 Rounds
30 Seconds Continuous Movement
15 Air Squat
30 Seconds Continuous Movement
15 Kettlebell Eye Level Swing

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 11-15 Minutes

Scaled: Row, 72 lb. Russian Kettlebell Swings
Time: 12: 16
Row: 1273m, 1:57.8/500m

Warm-up 10 minute row: 2210m, 2:15.7/500m
Cool-down 10 minute row: 2336m, 2:08.4/500m

230119

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: 265 lb.
3x3: 295 lb.

Warm-up 10 minute row: 2236m, 2:14.1/500m
Cool-down 10 minute row: 2283m, 2:11.4/500m

230118

MTN #19: V-UP/INCHWORM/COSSACK SQUAT/ INCHWORM
12 Minutes or 6 Rounds:
12 Alternating V-Up
-OR- 12 Sit Up
4 Inchworm
8 Alternating Unweighted Cossack Squat
4 Inchworm

Score: For Completion

Scaled: 6 rounds, 12 Med Ball Sit-Ups/14 lb.
Completed

230117

Row 45 minutes
10,016m, 2:14.7/500m

5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat

5x160
5x185
10x210

Training Max:245

Tuesday 01/17/2023
SHIFT Version
6 Rounds
(Total of 12 Minutes)
0:00-1:00
1 Minute Continuous Movement
1:00-2:00
6 Dumbbell Squat
-OR- Goblet Squat
8 Kettlebell Eye Level Swing
For Minutes 1:00-2:00, rest any time remaining after you've completed the squats and swings.

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: For Completion
Goal: Get the 6 Squats + 8 Swings Done in 45 Seconds or Less Each Round

Scaled: Row, 53 lb. Goblet Squats/Kettlebell Eye Level Swing
Completed: 6 Rounds within goal time
Row: 1,473m, 2:02.1/500m

Warm-up 5 minute row: 1145m, 2:11.0/500m
Cool-down 5 minute row: 1177m, 2:07.4/500m

230116

Row 45 minutes
10,483m, 2:08.7/500m

2023 VAULT 2: "NILE"
Program B
Every 4 Minutes for 16 Minutes
8 Barbell Shoulder Press
20 Burpee
14 Kipping Pull Up

Suggestions
Men: 75-95# 

Women: 45-65#

Extra Challenge
Every 3 Minutes for 15 Minutes
Score: Fastest Round Time
Score: Slowest Round Time
Goal: 2:00-3:15

Scaled: 75#/Extra Challenge
Times: 2:06, 2:21, 2:33, 2:47, 2:51

Cool-down 10 minute row: 2074m, 2:24.6/500m

230114

52 WEEK ENDURANCE: SESSION 4
5 Rounds
1250 Meters (Hard) Row
Rest 5 MINUTES between rounds **Make sure to rest after final 1250 meter row.
THEN
3 Rounds
500 Meter (Very Hard) Row
Rest 3 minutes between rounds.

Score: Average 1250 Meter Time
Score: Average 500 Meter Time


4:41.9, 1:52.7/500m
4:40.8, 1:52.3/500m
4:39.1, 1:51.5/500m
4:36.1, 1:50.4/500m
4:30.3, 1:48.1/500m

1:42.6
1:42.1
1:41.1

Average 1250 Meter Time: 4:37:60
Average 500 Meter Time: 1:41:90

Total: 7,750m
Time: 28:13.9, 1:49.2/500m

Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2242m, 2:13.8/500m

230113

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: 255 lb.
3x3: 285 lb.

Warm-up 10 minute row: 2247m, 2:13.5/500m
Cool-down 10 minute row: 2269m, 2:12.2/500m

230112

Row 45 minutes
10,402m, 2:09.7/500m

5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat

5x225
5x235
5x245 (Set as Training Max)

Warm-up 5 minute row: 1164m, 2:08.8/500m

230111

Row 45 minutes
10,346m, 2:10.4/500m

2023 VAULT 1: "DESHRET"
Program B
10 Minute AMRAP
1 ROUND=
15 Unbroken Barbell Thruster
Between Each Round Complete:
5 Devil Press

Suggestions
Men: 65-75# | 40# DBs
Women: 45-55# | 25# DBs
Score: Total Number of Completed UNBROKEN Sets of 15 Thrusters + Any Additional Thruster / Devil Press Reps As Clock Runs Out
Goal: 4-6 Rounds

Scaled: 65 lb. Barbell, 40 lb. Dumbbells
Score: 5 rounds of unbroken Thrusters + 4 Devil Press

Warm-up 10 minute row: 2295m, 2:10.7/500m
Cool-down 10 minute row: 2269m, 2:12.2/500m

230110

Row 45 minutes

10,453m, 2:09.1/500m

230109

Row 45 minutes
10,359m, 2:10.3/500m

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

230107

2023 VAULT 1: "DESHRET"
SHIFT Version
10 Minute AMRAP
8 Unbroken Goblet Squat
3 Burpee

Suggestions
Men: 25-35# DB/KB
Women: 10-20# DB/KB
Goal: 8-12+ Rounds

Scaled: 53 lb. Kettlebell
Score: 15 rounds + 8 Goblet Squat + 2 Burpees

Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2235m, 2:14.2/500m

230106

52 WEEK ENDURANCE: SESSION 2
8 Rounds
500 Meter (Very Hard) Row
Rest 2 Minutes Between Each 500.

Time: 14:02.9, 1:45.3/500m
1:48.2
1:47.2
1:46.0
1:44.4
1:44.7
1:44.8
1:44.9
1:42.6

Warm-up 10 minute row: 2248m, 2:13.4/500m
Cool-down 10 minute row: 2306m, 2:10.4/500m

230105

Row 45 minutes
10,319m, 2:10.8/500m

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: 245 lb.
3x3: 275 lb.

Friday 01/06/2023
Program A
12 Min AMRAP
10 Alternating Goblet Lunge
10 Kettlebell Overhead Swing
30 Double Unders / DB Hop Overs

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 8-10 Rounds

Scaled: 53 lb. Kettlebell, DB Hop Overs
Score: 8 rounds + 1 Goblet Lunge

Warm-up 10 minute row: 2358m, 2:07.2/500m

230103

Row 45 minutes
10,194m, 2:12.5/500m

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
20x220 lb.

Warm-up 10 minute row: 2245m, 2:13.6/500m

230102

Spin Bike
45 minutes
20.0 miles according to the odometer. More like 20 km based on the 2-1 rowing conversion.

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

230101

52 WEEK ENDURANCE: SESSION 1
2000 Meter (Hard) Row
Rest 5 Minutes
2000 Meter (Hard) Row

7:18.9, 1:49.7/500m
7:17.6, 1:49.4/500m

Warm-up 10 minute row: 2286m, 2:11.2/500m
Cool-down 10 minute row: 2247m, 2:11.9/500m