230331

Row 45 minutes
10,354m, 2:10.3/500m

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

5x180
5x205
10x230

Training Max:270

Friday 03/31/2023
SHIFT Version
20 Sit Up
Rest 30 Seconds, Then:
5 Rounds
12 Kettlebell Eye Level Swing
12 Dumbbell Shoulder Press
Rest 30 Seconds After 5 Rounds, Then:
20 Sit Up

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Goal: 8-12 Minutes

Scaled: Abmat Sit-Ups, 70 lb. Kettlebell, 75 lb. Barbell Shoulder-to-Overhead
Time: 8:25

Warm-up 10 minute row: 2369m, 2:06.6/500m

230330

Extra Endurance: 30 Minute Steady
Row 30 minutes
6,479m, 2:18.9/500m

230329

Row 45 minutes
10,440m, 2:09.3/500m

52 WEEK ENDURANCE: SESSION 15
1000 Meter (Moderate) Row
Rest 90 Seconds
750 Meter (Hard) Row
Rest 15 Seconds
250 Meter (Comfortable) Row
No Rest - Straight into:
1000 Meter (Moderate) Row
Rest 90 Seconds
500 Meter (Hard) Row
Rest 15 Seconds
250 Meter (Comfortable) Row
No Rest - Straight into:
1000 Meter (Moderate) Row
Rest 90 Seconds
375 Meter (Hard) Row
Rest 15 Seconds
250 Meter (Comfortable) Row
No Rest - Straight into:
1000 Meter (Moderate) Row
Rest 90 Seconds
250 Meter (Hard) Row
Rest 15 Seconds
250 Meter (Comfortable) Row

Score: 750 Meter (Hard) Time
Score: 500 Meter (Hard) Time
Score: 375 Meter (Hard) Time
Score: 250 Meter (Hard) Time

750m: 2:35.5, 1:43.6/500m
500m: 1:42.8, 1:42.8/500m
375m: 1:14.5, 1:39.3/500m
240m: 0:48.4, 1:36.8/500m

Total: 6875m, 26:45.4, 1:56.7/500m

Warm-up 5 minute row: 1174m, 2:11.3/500m

230328

Row 45 minutes

10,278m, 2:11.3/500m

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)

5x235
5x270
10x310

Training Max: 360

Warm-up 10 minute row: 2254m, 2:13.0/500m

230327

Row 45 minutes
10,654m, 2:06.7/500m

2023 VAULT 12: "KHUFU"
Program A
3 Rounds
200 Meter Run
30 Alternating Dumbbell Power Snatch
15 Burpee
200 Meter Run
Rest 2 Minutes Between Rounds

Suggestions
Men: 40-50# DB
Women: 25-35# DB

Extra Challenge
Men/Women: Increase to 4 Rounds (ONLY if first 3 rounds are 4:00 or less)
Goal: 3:30-5:00/round

Scaled: 40# Dumbbell
Time: 22:37 (3:55, 3:55, 3:55, 4:52)

Warm Up: 1 mile run/not timed

230325

Tuesday 03/21/2023
3 Sets
Each Set is a 5 Min AMRAP
5 Kipping Pull Up
7 Barbell Deadlift
9 Box Jump
Rest 1 Minute Between Sets

Suggestions
Men: 95-135#
Women: 65-85#

Extra Challenge
Men: 155#+
Women: 105#+

Goal: 4-6 Rounds per Set

Scaled: 155 lb. Deadlifts, 24" Box Jumps

Set 1: 4 rounds + 1 rep
Set 2: 4 rounds + 7 reps
Set 3: 4 rounds + 13 reps

Warm-up 10 minute row: 2320m, 2:09.3/500m
Cool-down 10 minute row: 2232m, 2:14.4/500m

230324

Row 45 minutes
10,489m, 2:08.7/500m

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)

5x200
3x225
3x250

Training Max:261

Warm-up 10 minute row: 2369m, 2:06.6/500m

230323

Extra Endurance: 30 Minute Steady
Row 30 minutes
6,532m, 2:17.7/500m

230322

Row 45 minutes
10,403m, 2:09.7/500m

52 WEEK ENDURANCE: SESSION 14
4 Rounds
1000 Meter (Moderate) Row
Rest 1 Minute
500 Meter (Hard) Row
Rest 2 Minutes
250 Meter (Easy) Row
Rest 30 Seconds

Score: Average 500 Meter Time
Total: 7000m, 

Time: 39:37.6, 1:51.9/500m

Score: 1:40.8/500m (1:41.2, 1:41.1, 1:40.9, 1:40.3)

230321

Row 45 minutes
10,457m, 2:09.1/500m

2023 VAULT 11: "OASIS"
Program A
On a 16-Min Running Clock
800 Meter Run
At 6:00, 10 Min AMRAP
12 Wall Ball
1 Wall Walk

Suggestions
Men: 20ish# Wall Ball
Women: 13-15# Wall Ball

Extra Challenge
Men/Women: Increase to 1200 Meter Run -and/or- 16 Wall Ball/12 SB Thruster + 2 Wall Walk

Score: Run Time
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Run Goal: 3:30-5:30
WB+WW Goal: 7-11 Rounds

Scaled: 1200m run
Run Score: 5:14
AMRAP Score: 8 rounds

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)

5x265
3x300
3x335

Training Max: 351

230320

Row 45 minutes
10,628m, 2:07.0/500m

2023 VAULT 11: "OASIS"
Program C

On a 16-Min Running Clock
60 Cal (M) / 44 Cal (W) Assault Bike
-OR- 1000 Meter Row
At 6:00, 10 Min AMRAP
12 Wall Ball
1 Wall Walk

Suggestions
Men: 20ish# Wall Ball
Women: 13-15# Wall Ball

Extra Challenge
Men/Women: Increase to 90/66 Cal Bike -or- 1500 Meter Row -AND/OR- 16 Wall Ball/12 SB Thruster + 2 Wall Walk

Score: Bike/Row Time
Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Bike/Row Goal: 3:30-5:30
WB+WW Goal: 7-11 Rounds

Scaled: 1500m row/16 Wall Ball/2 Wall Walks
Score: 5:21.0, 1:47.0/500m
Score: 4 rounds + 1 Wall Ball

Warm-Up: 1200m run, Time: 5:28
Cool-Down 10 minute row: 2315m, 2:09.5/500m

230318

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)

3x185
3x210
7x235

Training Max: 261

Warm-up 10 minute row: 2349m, 2:07.7/500m
Cool-down 10 minute row: 2343m, 2:08.0/500m

230317

52 WEEK ENDURANCE: SESSION 13
4 Rounds
90 Second (Hard) Row
Rest 10 Seconds
90 Second (Hard) Row
Rest 10 Seconds
90 Second (Hard) Row
Rest 10 Seconds
90 Second (Hard) Row
Rest 90 Seconds

Score: Average Distance for the 90 Second Intervals

Round 1: 402 + 395 + 394 + 390 = 1581m, 1:53.8/500m
Round 2: 405 + 396 + 399 + 402 = 1602m, 1:52.3/500m
Round 3: 406 + 406 + 402 + 410 = 1624m, 1:50.8/500m
Round 4: 417 + 411 + 412 + 419 = 1659m, 1:48.5/500m
Total: 6466m, 1:51.3/500m

Avg Distance per 90 Second Interval: 404m

Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2438m, 2:03.0/500m

230315

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)

3x250
3x285
7x320

Training Max: 351

Warm-up 10 minute row: 2206m, 2:15.9/500m

230314

2023 VAULT 10: "THE MUMMY"
Program B
7 Rounds
Each Round is on a 3-Min Clock
Min 1:
5 Kipping Pull Up
10 Barbell Hang Power Clean
5 Kipping Pull Up
Min 2:
Max Reps Push Up + Taps
Min 3:
Rest

*Strict Pull Up Option: 2-3 Reps for Every 5 Kipping

Suggestions
Men: 95# Women: 65#

Score: Number of Pull up + Power Clean Minutes Where All Work Was Completed Within the Minute
Score: Total Number of Push Up + Taps Reps
Goal: Pull Up + Power Clean Goal: All 7 Minutes
Push Up + Taps Goal: 80-140 Reps

Scaled: 2 Strict Pull-Ups, 95 lb. Hang Power Clean
Score: 7 Rounds completed
Score: 21+19+19+17+18+16+18=128 Push-Up+Tap reps

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

230313

2023 VAULT 10: "THE MUMMY"
7 Rounds
Each Round is on a 3-Min Clock
Min 1:
5 Kipping Pull Up
10 Barbell Hang Power Clean
5 Kipping Pull Up
Min 2:
Max Reps Push Up + Taps
Min 3:
Rest

Suggestions
Men: 95# Women: 65#

Extra Challenge
Men: 115-135# + Increase reps to 7/12/7 Women: 75-85# + Increase reps to 7/12/7

Score: Number of Pull up + Power Clean Minutes Where All Work Was Completed Within the Minute
Score: Total Number of Push Up + Taps Reps
Goal: Pull Up + Power Clean All 7 Minutes
Push Up + Taps Goal: 80-140 Reps

Scaled: 7/12/7, 115#
Failed On Round 4 at (7+12+4) and aborted to save energy
Push Up + Taps Total: 16 + 15 + 13 = 44 reps

Warm-up 10 minute row: 2335m, 2:08.4/500m
Cool-down 10 minute row: 2198m, 2:16.4/500m

230311

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
5x200
10x225

Training Max:261

Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2343m, 2:08.0/500m

230310

52 WEEK ENDURANCE: SESSION 12
4 Rounds
500 Meter (Moderate) Row
Rest 10 Seconds
Rest 4 Minutes After 4 Rounds

3 Rounds
1250 Meter (Hard) Row
Rest 1 Minute
500 Meter (Hard) Row
Rest 2 Minutes

Score: Average 1250 Meter Row Time during 3 Round Section
Score: Average 500 Meter Row Time during 3 Round Section

1250m: 4:37.0, 4:35.6, 4:34.3. Avg: 4:35.6, 1:50.2/500m
500m: 1:48.1, 1:47.1, 1:43.0. Avg: 1:46.1/500m

Warm-up 10 minute row: 2326m, 2:08.9/500m

230309

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)

5x230
5x265
10x300

Training Max: 351

Warm-up 10 minute row: 2254m, 2:13.0/500m
Cool-Down 10 minute row: 2303m, 2:10.2/500m

230308

52 WEEK ENDURANCE: SESSION 3
5000 Meter Row

Time: 19:15.7, 1:55.5/500m

220308: 21:48.8, 2:10.8/500m

210923: 18:40.9 (PR), 1:52.0/500m
210528: 18:46.0 (PR), 1:52.6/500m
180216: 18:54.1 (PR), 1:53.4/500m
110820: 18:58.1
100625: 19:15.7
100106: 20:13.6
100121: 20:51.5

230307

Row 45 minutes
10,442m, 2:09.2/500m

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

230306

Row 45 minutes
10,629m, 2:07.0/500m

2023 VAULT 9: "ANUBIS"
Program B
5 Rounds
20 Barbell Back Squat
15 Toes to Bar
-OR- 15 V-Up
Rest 1 Minute Between Rounds

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

Extra Challenge
Men: 135# +
Women: 95# +
Goal: 1:30-3:00 per round

Scaled: 135 lb., Toes to Bar
Time: 16:04 (2:17, 2:13, 2:19, 2:30, 2:45)

Warm-up 10 minute row: 2359m, 2:07.1/500m

230304

5/3/1 : WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift

5x140
5x175
5x210

Training Max: 345

CROSSFIT OPEN WORKOUT 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walk
50 Double Unders
(At Weight 1) 15 Barbell Power Snatch
5 Wall Walk
50 Double Unders
(At Weight 2) 12 Barbell Power Snatch

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push Up
50 Double Unders
(At Weight 3) 9 Barbell Power Snatch

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push Up
50 Double Unders
(At Weight 4) 6 Barbell Power Snatch
If you hit the time cap, enter your tie break time in the Notes!

Suggestions
Women: 65 lb, 95 lb, 125 lb, 155 lb
Men: 95 lb, 135 lb, 185 lb, 225 lb

Score: If you reach the time cap before all of the reps are completed, your score is your Total Reps.
Score: If you complete all of the reps under the time cape, your score is the Total Time.

Score: 40 reps

Warm-up 10 minute row: 2234m, 2:14.2/500m
Cool-Down 10 minute row: 2276m, 2:11.8/500m

230303

Row 70 minutes

16,187m, 2:09.7/500m

230301

52 WEEK ENDURANCE: SESSION 11
1250 Meter (Moderate) Row
Rest 3 Minutes
8 Rounds
250 Meter (Moderate) Row
375 Meter (Hard) Row
1 Minute Active Rest/Walk
Rest 3 Minutes after the 8 Rounds
1250 Meter (Moderate) Row

Score: Opening 1250 Meter Row
Score: Final 1250 Meter Row

1250m: 4:55.6, 1:58.2/500m
1250m: 4:55.9, 1:58.3/500m

Total: 9,191m, 36:44.6, 1:59.9/500m