230228

Row 45 minutes
10,435m, 2:09.3/500m

5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat

5x105
5x130
5x155

Training Max: 255

Wednesday 03/01/2023
SHIFT Version
6 Rounds
30 Seconds Push Up + Taps
30 Seconds Sit Up
Rest 30 Seconds Between Rounds

Score: Total Number of Combined Reps
Goal: 90-130+ Reps

Score: 10 + 15 + 10 + 15 + 10 + 15 + 10 + 15 + 10 + 15 + 10 + 15 = 150 reps

Warm-up 10 minute row: 2272m, 2:12.0/500m
Cool-Down 10 minute row: 2269m, 2:12.2/500m

230227

Row 45 minutes
10,597m, 2:07.3/500m

CROSSFIT OPEN WORKOUT 23.2
23.2A
Complete as many reps as possible in 15 minutes of:
5 Burpee Pull Up
10 Reps 50-ft Shuttle Run
*Add 5 burpee pull-ups after each round.

23.2B
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep max Barbell Thruster
*From the floor

Score: Total Number of Reps for 23.2A
Score: Heaviest Successful Lift for 23.2B

23.A: 25 Burpee Pull Up + 6 Shuttle Run = 121 Reps
23.B: 165 lb.

230225

2023 VAULT 8: "TUTANKHAMUN"
Program A
14 Min AMRAP
12 Alternating Unweighted Lunge
8 Box Jump
12 Kettlebell Overhead Swing

Suggestions
Men: 20-24" Box | 45-55# KB/DB
Women: 16-20" Box | 25-35# KB/DB

Extra Challenge
Men: 30" Box -OR- Increase Box Jumps to 12
Women: 24" Box -OR- Increase Box Jumps to 12
Goal: 8-11 Rounds

Scaled: 24" Box Jumps/12 Reps, 53 lb. Kettlebell
Score: 9 Rounds + 12 Lunges + 5 Box Jumps

Warm-up 10 minute row: 2280m, 2:11.5/500m

Fat Biking on Badger State Trail and Seminole Trails
Distance: 16.52 Miles
Time: 2:05:11 7.9 mph avg.
Elevation Gain: 484 ft.

https://www.strava.com/activities/8621949359
https://www.strava.com/activities/8622368064

230224

5/3/1 DEADLIFT: WEEK 3
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)

5x260
3x295
3x330

Training Max: 345

Warm-up 10 minute row: 2326m, 2:08.9/500m
Cool-Down 10 minute row: 2283m, 2:11.4/500m

230223

Extra Endurance: 30 Minute Steady
Spin Bike 30 minutes

13.3 km

230222

52 WEEK ENDURANCE: SESSION 10
4 Rounds
125 Meter (Hard) Row
1 Min Slow Row/Active recovery (not full rest) After 4 Rounds go STRAIGHT INTO-
2 Rounds
250 Meter (Very Hard) Row
1 Min Slow Row/Active recovery (not full rest)
Rest 2 Minutes (after the 2 Rounds)
4 Rounds
225 Meter (Sprint) Row
Rest 2 Minutes between all 4 rounds
2 Rounds
500 Meter (Hard) Row
2 Min Super Slow Row/Active recovery (not full rest)

Score: Average 225 Meter Sprint Time
Score: Average 500 Meter Time

225 Meter Average: 0:41.9, 1:33.2/500m
500 Meter Average: 1:53.2/500m

Warm-up 10 minute row: 2331m, 2:08.7/500m

230221

Row 45 minutes
10,430m, 2:09.4/500m

5/3/1 BACK SQUAT: WEEK 3
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat

Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)

5x195
3x220
3x245

Training Max: 255

Tuesday 02/21/2023
SHIFT Version
14 Minute AMRAP
4 Burpee
12 Air Squat
4 Burpee
12 Low Jump
-OR- Low Jump Over

Goal: 6-9+ Rounds

Scaled: 24" Box Jumps
Score: 7 rounds + 4 Burpee + 12 Air Squat

Warm-up 10 minute row: 2309m, 2:09.9/500m

230220

Row 45 minutes
10,576m, 2:07.6/500m

2023 VAULT 7: "LUXOR"
4 Rounds
100 Meter Dumbbell Shoulder Rack Carry
25 Push Up + Pull Across
50 Double Unders / DB Hop Overs

Suggestions
Men: 40-50# DB(s)
Women: 25-35# DB(s)

Extra Challenge
5 Rounds (Only if first 4 rounds are completed in 20 min or less)
Goal: 18-24 Minutes

Scaled: 40 lb. Dumbbells, DB Hop Overs, 5 rounds
Time: 17:35

Warm-up 10 minute row: 2303m, 2:10.2/500m
Cool-Down 10 minute row: 2222m, 2:15.0/500m

230218

CROSSFIT OPEN WORKOUT 23.1
Complete as many reps as possible in 14 minutes of:
60-calorie Row
50 Toes to Bar
40 Wall Ball
30 Barbell Power Clean
20 Ring Muscle Up

Suggestions:
Women: 14-lb ball to 9-ft target, 95-lb cleans
Men: 20-lb ball to 10-ft target, 135-lb cleans

176 reps.

140322: 155 reps. Felt tired, should redo this one.

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

Cool-Down 10 minute row: 2204m, 2:16.0/500m

230217

Extra Endurance: 30 Minute Steady
Row 30 minutes
7,210m, 2:04.8/500m

230215

5/3/1 DEADLIFT: WEEK 2
3 Reps @ 70% Barbell Deadlift
3 Reps @ 80% Barbell Deadlift
3+ Reps @ 90% Barbell Deadlift

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)

3x245
3x280
7x315

Training Max: 345

Warm-up 5 minute row: 1178m, 2:07.3/500m
Cool-down 5 minute row: 1177m, 2:07.4/500m

230214

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)

3x180
3x205
7x230

Training Max:255

Warm-up 5 minute row: 1184m, 2:08.6/500m
Cool-down 5 minute row: 1157m, 2:09.6/500m

230213

52 WEEK ENDURANCE: SESSION 9
750 Meter (Moderate) Row
375 Meter (Easy) Row
500 Meter (Moderate) Row
250 Meter (Easy) Row
1000 Meter (Moderate) Row
500 Meter (Easy) Row
250 Meter (Moderate) Row
125 Meter (Easy) Row
Rest 1 Minute
750 Meter (Moderate) Row
3 Minutes Active Rest
500 Meter (Moderate) Row
2 Minutes Active Rest
1000 Meter (Moderate) Row
4 Minutes Active Rest
250 Meter (Moderate) Row
1 Minute Active Rest
Rest 1 Minute
750 Meter (Moderate) Row
Rest 3 Minutes
500 Meter (Moderate) Row
Rest 2 Minutes
1000 Meter (Moderate) Row
Rest 4 Minutes
250 Meter (Moderate) Row

Score: Total Time

Time: 55:55.0
Total Distance: 11,010m, 2:02.3/500m

230212

2023 VAULT 6: "TEFNUT"
Program B
1 Min Max Reps Barbell Back Squat
Rest 1 Minute
3 Min Max Reps Barbell Power Clean & Jerk
Rest 1 Minute
1 Min Max Reps Barbell Back Squat
Rest 1 Minute
3 Min Max Reps Barbell Power Clean & Jerk
Rest 1 Minute
1 Min Max Reps Barbell Back Squat

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135-155#
Women: 85-105#

Squat Goal: 45-70 Reps
Clean & Jerk Goal: 40-60 Reps

Scaled: 135 lb. Barbell
Squat Reps: 19 + 19 + 19 = 57 reps
Clean & Jerk Reps: 23 + 23 = 46 reps

Warm-up 10 minute row: 2273m, 2:11.9/500m
Cool-down 10 minute row: 2215m, 2:15.4/500m

230211

Extra Endurance: 30 Minute Steady
Row 30 minutes
6,145m, 2:26.4/500m

230209

5/3/1 DEADLIFT: WEEK 1
5 Reps @ 65% Barbell Deadlift
5 Reps @ 75% Barbell Deadlift
5+ Reps @ 85% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 7-8 Reps (Don't do more than 10)

5x225
5x260
10x295

Training Max: 345

Wednesday 02/08/2023
Every 3 Minutes for 15 Minutes (5 Rounds)
250 Meter Row
15 Kipping Pull Up
Max Reps Dumbbell Bench Press
-OR- Push Up + Taps

Score: Total Number of Bench Press or Push Up + Taps ONLY
Goal: 80-120 Reps

Scaled: Push Up + Taps
Score: 46 reps (12 + 12 + 6 + 6 + 10)

Warm-up 10 minute row: 2318m, 2:09.4/500m

230208

52 WEEK ENDURANCE: SESSION 8
3 Rounds
1000 Meter (Moderate) Row
Rest 15 Seconds
500 Meter (Comfortable) Row
NO rest - Straight into-
375 Meter (Hard) Row
Rest 1 Minute
250 Meter (Hard) Row
Rest 1 Minute
125 Meter (Hard) Row
Rest 1 Minute
*1 Round is from the 1000 Meters through the 125 Meters.

Round 1: 11:13.3, 1:59.5/500m
Round 2: 11:09.4, 1:58.7/500m
Round 3: 11:04.4, 1:57.6/500m

Total: 6750m, 26:42.3, 1:58.6/500m

Warm-up 10 minute row: 2250m, 2:13.3/500m
Cool-down 10 minute row: 2244m, 2:13.6/500m

230207

Row 45 minutes
10,431m, 2:09.4/500m

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

5x170
5x195
10x220

Training Max:255

Tuesday 02/07/2023
SHIFT Version
2 Sets
Each Set is 5 Rounds
6 (Right) Dumbbell Hang Power Snatch
6 (Left) Dumbbell Hang Power Snatch
6 Dumbbell Squat + Press
Rest 1 Minute Between Sets

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB
Women: 10-20# DBs - OR - 15-30# Single DB
Goal: 9-12 Minutes

Scaled: 50 lb. dumbbell.
Time: 11:35 (5:30, 5:05)

Warm-up 10 minute row: 2297m, 2:10.6/500m

230206

Row 45 minutes
10,476m, 2:08.8/500m

2023 VAULT 5: "DJOSER"
Program C
500 Meter Row
12 Dumbbell Step Up Over
24 Barbell Power Clean
12 Dumbbell Step Up Over
30 Barbell Push Jerk
12 Dumbbell Step Up Over
24 Barbell Power Clean
12 Dumbbell Step Up Over
500 Meter Row

Suggestions
Men: 95# | 40# DBs | 20-24" Box/Step
Women: 65# | 25# DBs | 16-20" Box/Step
Goal: 14-20 Minutes

Scaled: 40 lb. Dumbbells, 20" Box, 95 lb. Barbell
Time: 13:13

Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2301m, 2:10.3/500m

230206

Fat Biking at Hirsch Farm
Distance: 8.68 miles
Time: 1:30:32. 5.8 mph avg.
Elevation Gain: 747 ft.

https://www.strava.com/activities/8505248254

230203

52 WEEK ENDURANCE: SESSION 7
20 Minutes (Moderate) Row
Rest 4 Minutes
8 Rounds
10 Cal (M) / 7 Cal (W) (Sprint) Row
Rest 1 Minute between sprints

Score: Distance for 20 minute row

20:00: 4,571m, 2:11.2/500m
0:23.6, 1:40.8/500m
0:21.9, 1:36.9/500m
0:21.1, 1:35.9/500m
0:20.2, 1:33.5/500m
0:19.8, 1:33.3/500m
0:19.4, 1:32.3/500m
0:18.6, 1:31.1/500m
0:18.5, 1:30.1/500m

Cool-down 10 minute row: 2311m, 2:09.8/500m

230202

Row 45 minutes
10,327m, 2:10.7/500m

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: 285 lb.
3x3: 315 lb.

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

230201

5/3/1 BACK SQUAT: WEEK 3
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat

Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)

5x185
3x210
3x235

Training Max: 245

Warm-up 10 minute row: 2306m, 2:10.0/500m
Cool-down 10 minute row: 2285m, 2:11.2/500m