230430

2023 VAULT 17: "THOTH"

Program C
E3MOM (Every 3 Minutes) Complete:
Min 0-2:
8 Cal (M) / 6 Cal (W) Assault Bike
-OR- 10 Cal (M) / 7 Cal (W) Row
12 Barbell Back Squat
Max Reps Barbell Power Snatch
Min 2-3:
Rest
Keep repeating until you have reached 60 power snatches

Suggestions
Men: 75-95#
Women: 55-65#
Score: Time On the Clock When You Hit 60 Reps
Goal: 13:00-20:00 (5-7 three-minute windows)

Scaled: 75 lb. Barbell, 10 Calorie Row
Time: 10:41

Warm-up 10 minute row: 2215m, 2:15.4/500m
Cool-down 10 minute row: 2228m, 2:14.6/500m

230429

Saturday 04/29/2023
Program A
Death By:
Get As Far as Possible (up to 18 Minutes):
Min 1:
6 Dumbbell Deadlift
1 Dumbbell Facing Burpee

Min 2:
6 Dumbbell Deadlift
2 Dumbbell Facing Burpee

**Continue adding 1 Dumbbell Facing Burpee each minute until you can no longer get the work done within the minute. Don't go past 18 minutes on the clock.

Suggestions
Men: 40# DBs
Women: 25# DBs
Score: Final COMPLETED Round + any reps into the next round
Goal: 10 Rounds +

Scaled: 40 lb. Dumbbells.
Score: 11 Rounds + 6 Dumbbell Deadlifts + 9 Burpees

Mountain Biking at FDR Mountain Bike Park
Distance: 6.42 Miles
Time: 1:13:36. 5.2 mph avg.
Elevation Gain: 465 ft.

https://www.strava.com/activities/8980310766

230427

ON RAMP SESSION 1
5 Rounds
7 Dumbbell Shoulder Press
10 Air Squat

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Goal: 5-9 Minutes

Scaled: 35 lb. Dumbbells
Time: 4:56

230426

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)

5x240
5x280
10x315

Training Max: 369

Tuesday 04/25/2023
SHIFT Version
10 Min AMRAP
16 Kettlebell Eye Level Swing
8 Push Up + Taps

Suggestions
Men: 35-55# DB/KB
Women: 15-35# DB/KB
Goal: 5-7+ Rounds

Scaled: 70 lb. Kettlebell
Score: 7 rounds

Warm-up 10 minute row: 2259m, 2:12.8/500m

230425

2023 VAULT 16: "MIRAGE"
Program A
40 Dumbbell Lungester
Every Minute on the Minute (Starting at 1:00)
15 Dumbbell Hop Over

When you hit 40 reps:
800 Meter Run

Suggestions
Men: 40# DBs
Women: 25# DBs
Score: Total Time
Score: 800 Meter Run Time
Goal: Total: 10-15 Minutes Run: 3:30-5:30

Scaled: 40 lb. Dumbbells
Total Time: 14:21
Run Time: 4:24

Warm-up 10 minute row: 2339m, 2:08.2/500m

230422

52 WEEK ENDURANCE: SESSION 18
2 Rounds
500 Meter (Very Hard) Row
Rest 15 Seconds
500 Meter (Comfortable) Row
Rest 15 Seconds

Rest 1 Minute After 2 Rounds

2 Rounds
375 Meter (Very Hard) Row
Rest 15 Seconds
375 Meter (Comfortable) Row
Rest 15 Seconds

Rest 1 Minute After 2 Rounds

2 Rounds
250 Meter (Very Hard) Row
Rest 15 Seconds
250 Meter (Comfortable) Row
Rest 15 Seconds

Rest 1 Minute After 2 Rounds

2 Rounds
375 Meter (Very Hard) Row
Rest 15 Seconds
375 Meter (Comfortable) Row
Rest 15 Seconds

Rest 1 Minute After 2 Rounds

2 Rounds
500 Meter (Very Hard) Row
Rest 15 Seconds
500 Meter (Comfortable) Row
Rest 15 Seconds

Score: Average 500 Meter (Very Hard) Time
Score: Average 375 Meter (Very Hard) Time
Score: Average 250 Meter (Very Hard) Time

Average 500 Meter (Very Hard) Time: 1:44.3 (1:43.0, 1:44.7, 1:47.4, 1:42.3)
Average 375 Meter (Very Hard) Time: 1:17.9, 1:43.9/500m (1:17.2, 1:16.6, 1:19.4, 1:18.7)
Average 250 Meter (Very Hard) Time: 0:48.9, 1:37.8/500m (0:48.7, 0:49.1)

Total: 8,000m 30:30.8, 1:54.4/500m

Warm-up 10 minute row: 2338m, 2:08.3/500m

230420

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

5x110
5x135
5x165

Training Max: 270

Friday 04/21/2023
SHIFT Version
75 Burpee
1 Min "On" - 1 Min "Off"

Goal: 11-23 Minutes

Time: 6:44 (20/20/20/15)

Warm-up 10 minute row: 2235m, 2:14.2/500m

230419

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

5x145
5x180
5x220

Training Max: 360

Wednesday 04/19/2023
Program A
30 Double Dumbbell Snatch
6 Wall Walk
25 Double Dumbbell Snatch
5 Wall Walk
20 Double Dumbbell Snatch
4 Wall Walk
15 Double Dumbbell Snatch
3 Wall Walk
10 Double Dumbbell Snatch
2 Wall Walk

**If the Double Dumbbell Snatch feels "aggressive" for you and you don't have the option of a lighter pair of dumbbells, you may swap to single DB Snatch and increase reps to: 50/40/30/20/10

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs
Goal: 9-15 Min

Scaled: 50-40-30-20-10 reps, 45 lb. Single Dumbbell Snatch
Time: 15:33

Warm-up 10 minute row: 2298m, 2:10.5/500m

230418

2023 VAULT 15: "ISIS"
Program A
Part 1
6 Min AMRAP
30 Dumbbell Deadlift
30 Dumbbell Squat
Max Reps Dumbbell Squat Clean
Rest 4 Minutes After Part 1

Part 2
For Time
Your Score from Part 1 - Backwards...
# of Reps Dumbbell Squat Clean
30 Dumbbell Squat
30 Dumbbell Deadlift

Suggestions
Men: 40# DBs
Women: 25# DBs

Score: Part 1 Total Number of Squat Clean Reps
Score: Part 2 Time
Goal: Part 1 Goal: 30-45 Reps
Part 2 Goal: 6-10 Minutes

Scaled: 40 lb. Dumbbells
Part 1: 25 Reps
Part 2: 6:18

Warm-up 5 minute row: 1163m, 2:08.9/500m

230416

Friday 04/14/2023
SHIFT Version
5 Rounds
1 Minute Continuous Movement
10 Push Up
10 Inverted Row
-OR- Dumbbell Bent Over Row

Suggestions (For Bent Over Rows)
Men: 20-35# DBs/KBs
Women: 10-20# DBs/KBs
Goal: 10-15 Minutes

Scaled: Row, Push-Up Pull-Across 35 lb Dumbbell, Bent Over Rows 35 lb. Dumbbells
Time: 10:14

Row: 1285m, 1:56.7/500m

230415

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)

5x205
3x230
3x260

Training Max:270

2023 VAULT 15: "ISIS"
SHIFT Version
6 Rounds
6 Dumbbell Deadlift
6 Dumbbell Squat
-OR- Goblet Squat
6 Dumbbell Hang Power Clean
6 Dumbbell Squat
-OR- Goblet Squat
Rest 3 Minutes After 6 Rounds
Repeat

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

Scaled: 165 lb. Barbell Deadlift, 50 lb. Dumbbell Goblet Squats, 40 lb. Dumbell Hang Power Cleans
Time: 19:10 (7:41, 8:29)

Warm-up 10 minute row: 2163m, 2:18.6/500m

Mountain Biking at CamRock before the storm
Distance: 7.64 Miles
Time: 54:54. 8.4 mph avg.
Elevation Gain: 316 ft.

https://www.strava.com/activities/8896939638

230414

Paddle: Sugar River, Belleville to Dayton
Distance: 4.60 miles
Time: 1:28:13, 3.1 mph

https://www.strava.com/activities/8891808192

230413

Row 45 minutes
10,057m, 2:14.2/500m

230412

52 WEEK ENDURANCE: SESSION 17
3 Rounds
750 Meter (Moderate) Row
Rest 2 Minutes
500 Meter (Moderate) Row
Rest 90 Seconds
375 Meter (Moderate) Row
Rest 1 Minute
250 Meter (Moderate) Row
Rest 30 Seconds
500 Meter (Easy) Row

Time: 45.08.8, 2:06.9/500m

Wednesday 04/12/2023
SHIFT Version

12 Minute AMRAP
30 Dumbbell Hop Over
12 Alternating Unweighted Step Up
6 Lying Leg Lifts

Goal: 6-9+ Rounds

Scaled: Lateral Hop over Dumbbells, 20" Step Up, Toes-to-Bar
Score: 7 Rounds + 30 Hop Overs + 4 Step Up

230411

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)

5x270
3x310
3x345

Training Max: 360

Tuesday 04/11/2023
SHIFT Version
Part 1:
4 Rounds
10 Goblet Squat
30 Seconds Continuous Movement
10 Goblet Squat
Rest 30 Seconds (Including After the 4th Round)

Part 2:
4 Rounds
12 Dumbbell Hang Power Clean
30 Seconds Continuous Movement
12 Dumbbell Shoulder Press
Rest 30 Seconds

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

Goal: 7-9 Minutes each part

Scaled: 40 lb. Goblet Squat, 35 lb. Dumbbells for Part 2
Time: 7:16, 7:51

Warm-up 5 minute row: 1153m, 2:08.3/500m

Cool-down 5 minute row: 1141m, 2:14.2/500m

230410

2023 VAULT 14: "SPHINX"
Program A
Broken up however you choose...
120 Kettlebell Overhead Swing
120 Box Jump
...choose wisely.

Suggestions
Men: 40-55# DB/KB | 20-24" Box
Women: 25-35# DB/KB | 16-20" Box
Goal: 10-15 Minutes

Scaled: 53 lb. Kettlebell, 20" Box Jump
Time: 10:15. Broken 8x15/15

Warm-up 10 minute row: 2319m, 2:09.3/500m
Cool-down 10 minute row: 2273m, 2:11.9/500m

230408

Thursday 180802
Marathon Row
For time:
Row 42,195 meters

Time: 2:58:30.0,  2:06.9/500m

Breaks at 0:45, 1:30, 2:15

220429: 3:09:30.7, 2:14.7/500m 

210424: 3:04.20.1, 2:11.0/500m
191225: 3:08:21.5, 2:13.9/500m
181215: 2:58:42.0, 2:07.0/500m
180421: 3:23:37.4, 2:24.7/500m
170429: 3:05:07.7, 2:11.6/500m
151224: 2:56:34.5, 2:05.5/500m unbroken (PR)
150425: 3:04:59.1, 2:11.5/500m
140425: 3:09:32.9, 2:14.7/500m
120511: 2:59:14.9, 2:07.4/500m
111210: 2:57:39.8, 2:06.3/500m

230406

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

230405

Row 45 minutes
10,413m, 2:09.6/500m

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)

3x190
3x220
7x245

Training Max: 270

Thursday 04/06/2023
Program A
EMOM 10 Min
4-6 Alternating Dumbbell Shoulder Rack Lunge
4-6 Dumbbell Push Press
4-6 Alternating Dumbbell Shoulder Rack Lunge

Suggestions
Men: 40# DBs
Women: 25# DBs
Score: For Completion

Scaled: 35#, 4/4/4 reps
Completed: 10 rounds

Warm-up 10 minute row: 2349m, 2:07.7/500m

230404

52 WEEK ENDURANCE: SESSION 16
5 Rounds
1000 Meter (Hard) Row
Rest 1:1 for how long 1000 took

**This workout is meant to be done as 10 rounds. If you feel up to it, and can keep all 1000s under 4:15 - go for it!

Score: Total Time
Score: Average 1000 Meter Time

Total Row Time: 17:57.4, 1:47.7/500m
Avg 1000m Time: 3:35.5

Wednesday 04/05/2023
SHIFT Version
10 Min AMRAP
20 Hop Over
12 Kettlebell Eye Level Swing
4 Burpee

Suggestions
Men: 30-55# DB/KB
Women: 20-35# DB/KB
Goal: 5-8+ Rounds

Scaled: Lateral Hop Over Dumbbells, lb. Kettlebell
Score: 7 rounds + 7 hop overs

Warm-up 5 minute row: 1199m, 2:05.1/500m

230403

Row 45 minutes
10,548m, 2:07.9/500m

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)

3x255
3x290
7x325

Training Max: 360

Tuesday 04/04/2023
SHIFT Version
3 Rounds
20 Single Dumbbell Bent Over Row
1 Minute Continuous Movement
Rest 30 Seconds
20 Single Dumbbell Shoulder Press
1 Minute Continuous Movement
Rest 30 Seconds

Suggestions
Men: 25-40# DB
Women: 15-25# DB
Goal: 12-15 Minutes

Scaled: 40 lb. Dumbbell, Row
Time: 13:11
Row: 1561m, 1:55.3/500m

Warm-up 10 minute row: 2334m, 2:08.5/500m

230402

2023 VAULT 13: "PYRAMIDS OF GIZA"
Program A
Part 1
40 Air Squat
20 Devil Press
40 Air Squat
Rest 1 Minute After Part 1
Part 2
40 Air Squat
40 Dumbbell Power Clean & Jerk
40 Air Squat
Rest 1 Minute After Part 2
Part 3
40 Air Squat
20 Devil Press
40 Air Squat

Suggestions
Men: 40# DBs
Women: 25# DBs

Goal:
Parts 1 & 3 Goal: 3:30-5:30
Part 2 Goal: 5:00-7:00

Scaled:
40 lb. Dumbbells.

Time: 19:47 (5:00, 6:44, 6:03)

Warm-up 10 minute row: 2338m, 2:08.3/500m
Cool-down 10 minute row: 2235m, 2:14.2/500m