230531

Wednesday 05/31/2023
SHIFT Version
8 Rounds
10 Alternating Unweighted Lunge
20 Hop Over

Goal: 8-12 Minutes

Scaled: Lateral Hop over Dumbbell
Time: 5:57

Warm-up 10 minute row: 2180m, 2:17.6/500m
Cool-down 10 minute row: 2179m, 2:17.6/500m

230530

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)

5x250
5x285
10x325

Training Max: 378

Warm-up 10 minute row: 2254m, 2:13.0/500m
Cool-down 10 minute row: 2216m, 2:15.3/500m

230529

2023 VAULT 21: "RAMESSES II"
18 Min AMRAP
6 Burpee
8 Kipping Pull Up
12 Air Squat

Extra Challenge: Throw on a vest!
Goal: 12-18 Rounds

Scaled: 20 lb. Weight Vest
Score: 10 rounds + 6 Burpees + 8 Kipping Pull-Ups + 2 Squats

Warm-up 10 minute row: 2270m, 2:12.1/500m
Cool-down 10 minute row: 2104m, 2:22.5/500m

230527

Paddle: Platte River II County Road A to Baker Ford Road
Distance: 11.45 miles
Time: 3:43:22, 3.1 mph

https://www.strava.com/activities/9152927731

230526

52 WEEK ENDURANCE: SESSION 24
2000 Meter (Hard) Row
Rest 5 Minutes
2000 Meter (Hard) Row

7:16.7, 1:48.5/500m
7:11.9, 1:47.9/500m

230101:
7:18.9, 1:49.7/500m
7:17.6, 1:49.4/500m

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

230525

Saturday 05/27/2023
Team Version
In Teams of 2
5 Rounds
Partner 1:
5 Wall Walk
20 Dumbbell Hang Power Clean
Partner 2:
Max Reps Alt Dumbbell Farmer Step Up
Then SWITCH

Suggestions
Men: 40# DBs | 20-24" Box/Step
Women: 25# DBs | 16-20" Box/Step
Score: Total Number of Step Up Reps
Score: Total Time
Goal: 140-220 Reps 16-23 Minutes

Scaled: 35 lb. Dumbbells, 20" Box
Dan Total: 24+27+27+26+26 = 130
Patty Total: 30+28+30+30+30 = 148
Total Reps: 278
Time: 18:25

Warm-up 10 minute row: 2256m, 2:12.9/500m

230525

Paddle: Sugar River from Riverside Road to Paoli
Distance: 5.17 miles
Time: 1:49:19, 2.8 mph

https://www.strava.com/activities/9135368379

230523

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

5x115
5x140
5x170

Training Max: 279

Tuesday 05/23/2023
Program B
Every 2 Minutes for 10 Minutes
5 Toes to Bar
5 Kipping Pull Up
10 Barbell Deadlift

Suggestions
Men: 185-225#
Women: 115-155#

Score: Number of Rounds Where All Work Is Completed Within the 2-Min Window
Score: Weight Used for Deadlift
Goal: All 5!

Scaled: 185 lb. Deadlift
Score: 5 rounds

Warm-up 10 minute row: 2252m, 2:13.2/500m
Cool-down 10 minute row: 2316m, 2:09.5/500m

230522

2023 VAULT 20: "OSIRIS"
Program A
4 Rounds
400 Meter Run
20 Push Up + Pull Across
20 Dumbbell Shoulder Rack Lunge

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs
Goal: 13-20 Minutes

Scaled: 40 lb. Dumbbels
Time: 17:45

Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2244m, 2:13.6/500m

230521

Paddle: Platte River Banfield Bridge to Mississippi and Indian Creek
Distance: 5.77 miles
Time: 2:09:57, 2.7mph

https://www.strava.com/activities/9115322074

230520

Bike: M-Hill x 2
Distance: 23.40 miles
Time: 1:26:39. 16.2 mph avg.
Elevation Gain: 1658 ft.

https://www.strava.com/activities/9108209218

230519

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

5x150
5x185
5x225

Training Max: 369

Friday 05/19/2023
Program A
4 Rounds
50 Air Squat
25 Alternating Dumbbell Power Snatch

Suggestions
Men: 40# DB
Women: 25# DB
Goal: 10-15 Minutes

Scaled: 40 lb. Dumbbell
Time: 10:24

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

230517

52 WEEK ENDURANCE: SESSION 23
3 Rounds
250 Meter (Easy) Row
250 Meter (Moderate) Row
250 Meter (Hard) Row
250 Meter (Very Hard) Row
250 Meter (Sprint) Row
2 Minute Slow Row/Walk/Active Rest

Score: Each Round Time (Minus the 2 Minute Slow Row/Walk/Active Rest)

Round 1: 4:49.8, 1:55.9/500m
Round 2: 4:47.4, 1:54.9/500m
Round 3: 4:44.5, 1:53.8/500m

Total: 5029m
Time: 20:21.8, 2:01.4/500m

Warm-up 10 minute row: 2263m, 2:12.5/500m
Cool-down 10 minute row: 2225m, 2:14.8/500m

230516

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)

5x210
3x240
3x270

Training Max:279

Warm-up 10 minute row: 2317m, 2:09.4/500m

230515

2023 VAULT 19: "SET"
Program B
Every Minute on the Minute, For As Long As Possible (Up to 15 Minutes)
6 Barbell Power Clean
4 Barbell Thruster

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

Score: Total Number of Consecutive Minutes Where All Work is Done Within the Minute
Score: Weight Used
Goal: Complete 10-15 Minutes

Scaled: 95 lb. Barbell
Completed: 15 rounds

Warm-up 10 minute row: 2304m, 2:10.2/500m

230513

Paddle: Platte River Banfield Bridge up river to Platte River and Little Platte
Distance: 9.85 miles
Time: 3:57:01, 2.5 mph

https://www.strava.com/activities/9066070085

230512

Tuesday 05/03/2022

SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

230511

52 WEEK ENDURANCE: SESSION 21
8 Rounds
375 Meter (Very Hard) Row
1 Minute (Super Easy) Row
No Rest Between Rounds
Rest 1 Minute After 8 Rounds
8 Rounds
250 Meter (Very Hard) Row
1 Minute (Super Easy) Row
No Rest Between Rounds

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

Average 375 Meter Time: 1:18.2, 1:44.2/500m
Average 250 Meter Time: 0:55.9, 1:51.7/500m

Total: 8,371m
Time: 33:52.1, 2:01.3/500m

Warm-up 10 minute row: 2282m, 2:11.4/500m

230510

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)

5x280
3x315
3x355

Training Max: 369

Warm-up 10 minute row: 2238m, 2:14.0/500m
Cool-down 10 minute row: 2265m, 2:12.4/500m

230509

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)

3x200
3x225
7x255

Training Max: 279

Warm-up 10 minute row: 2262m, 2:12.6/500m

230508

2023 VAULT 18: "HATSHEPSUT"
50 Burpee Pull Up
Rest 3 Minutes
50 Burpee Box Jump

Suggestions
Men: 20-24" Box
Women: 16-20" Box

Score: Total Time for Burpee Pull Ups
Score: Total Time for Burpee Box Jumps
Goal: Part 1: 5:00-8:30 Part 2: 3:30-7:00

Scaled: 20" Box Jumps
Part 1: 5:27
Part 2: 4:56

Warm-up 10 minute row: 2348m, 2:07.7/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

230506

52 WEEK ENDURANCE SESSION 20
2 Rounds
5 Minute (Hard) Row
3 Minute (Easy) Row
Rest 1 Minute
4 Minute (Hard) Row
2 Minute (Easy) Row
Rest 1 Minute
3 Minute (Hard) Row
1 Minute (Easy) Row
Rest 1 Minute
2 Minute (Hard) Row
30 Second (Easy) Row
Rest 1 Minute

Score: Round 1 Total Distance
Score: Round 2 Total Distance

Round 1: 1305+681+1058+449+806+219+544+110 = 5172m
Round 2: 1320+693+1062+460+808+227+558+111 = 5239m
Total: 10411m, 1:58.1/500m

Warm-up 10 minute row: 2243m, 2:13.7/500m

230504

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)

3x260
3x300
7x335

Training Max: 369

Warm-up 10 minute row: 2255m, 2:13.0/500m
Cool-down 10 minute row: 2247m, 2:13.5/500m

230503

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

5x185
5x210
10x240

Training Max:279

Tuesday 05/02/2023
SHIFT Version
5 Rounds
30 Hop Over
15 Dumbbell Push Press
10 Sit Up

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Goal: 9-13 Minutes

Scaled: 35 lb. Dumbbells, Toes-to-Bar
Time: 10:26

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

230501

52 WEEK ENDURANCE: SESSION 19
1000 Meter (Easy) Row
Rest 1 Minute
1000 Meter (Very Hard) Row
Rest 2 Minutes
1000 Meter (Easy) Row
Rest 1 Minute
750 Meter (Very Hard) Row
Rest 2 Minutes
1000 Meter (Easy) Row
Rest 1 Minute
500 Meter (Very Hard) Row
Rest 2 Minutes
1000 Meter (Easy) Row
Rest 1 Minute
250 Meter (Very Hard) Row

Score: Very Hard 1000 Time
Score: Very Hard 750 Time
Score: Very Hard 500 Time
Score: Very Hard 250 Time

1000m: 3:28.4, 1:44.2/500m
750m: 2:33.6, 1:42.4/500m
500m: 1:36.5, 1:36.5/500m
250m: 0:45.0, 1:30.0/500m

Total: 6500m, 26:09.4, 2:00.7/500m

Warm-up 10 minute row: 2256m, 2:12.9/500m