230831

52 WEEK ENDURANCE: SESSION 36
4 Rounds
750 Meter (Hard) Row
500 Meter (Super Easy) Row
750 Meter (Hard) Row
Rest 3 Minutes Between Rounds

Score: Average 750 Meter Hard Time

750m Times: 2:49.9, 2:49.4, 2:48.1, 2:47.0, 2:46.9, 2:46.0, 2:46.1, 2:43.7
Average 750 Meter Hard Time: 2:47.1, 1:51.4/500m

Total: 8000m
Time: 31:44.4, 1:59.0/500m

Warm-up 10 minute row: 2224m, 2:14.8/500m

230830

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

Warm-up 10 minute row: 2320m, 2:09.3/500m
Cool-down 10 minute row: 2277m, 2:11.7/500m

230829

Tuesday 08/29/2023
Program A
7 Rounds
Each On a 2 Minute Clock
200 Meter Run
Max Reps Push Up + Taps
Rest 1 Minute Between Rounds

Score: Total Push Up + Taps
Goal: 70-120 reps

Score: 20+19+18+19+19+19+19=133 reps

Warm-up 10 minute row: 2291m, 2:10.9/500m
Cool-down 10 minute row: 2186m, 2:17.2/500m

230828

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
Goal: 8-11 Rounds

Scaled: 24" Box Jump, 53 lb. Kettlebell
Score: 9 Rounds + 12 lunges + 3 Box Jumps

Warm-up 10 minute row: 2285m, 2:11.2/500m
Cool-down 10 minute row: 2255m, 2:13.0/500m

230827

Paddle: Platte River Banfield Bridge to Mississippi

Distance: 3.46 miles
Time: 1:27:46, 2.4 mph

https://www.strava.com/activities/9733945049

230826

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

Bike: M-Hill x 2
Distance: 23.42 miles
Time: 1:31:56. 15.3 mph avg.
Elevation Gain: 1560 ft.

https://www.strava.com/activities/9726263403

230825

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

Warm-up 10 minute row: 2202m, 2:16.2/500m
Cool-down 10 minute row: 2226m, 2:14.7/500m

230824

52 WEEK ENDURANCE: SESSION 35
3-4 Rounds
2500 Meter (Hard) Row
Rest 4 Minutes
(4 Rounds if you are able to keep first 3 rounds under 10 Min)

Round 1: 9:46.4, 1:57.2/500m
Round 2: 9:48.8, 1:57.7/500m
Round 3: 10:07.6, 2:01.5/500m

Total: 7500m, 29:42.8, 1:58.8/500m

92 degrees/102 heat index.

Warm-up 10 minute row: 2164m, 2:18.6/500m

230823

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

Warm-up 10 minute row: 2200m, 2:16.3/500m
Cool-down 10 minute row: 2205m, 2:16.0/500m

230822

JVM TESTER

SHIFT Version
4 Rounds
6 Push Up + Taps
9 Burpee
12 Kettlebell Eye Level Swing
1 Minute Continuous Movement

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 12-16 Minutes

Scaled: 53 lb. Kettlebell, Row
Time: 9:34

230731: 10:52

Warm-up 10 minute row: 2228m, 2:14.6/500m

230821

Saturday 08/19/2023
In Teams of 2 and in You Go, I Go Fashion:
20 Minute AMRAP
5 Barbell Thruster
6 Burpee
100 Meter Run
*For the run, every 50 meters = 1 rep.

Suggestions
Men: 75-95# BB
Women: 55-65# BB

Goal: 18-20+ Rounds

Scaled: 75 lb./55 lb.
Score: 17 rounds + 8 reps

230819

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

Bike at Moundview Park and Rountree Branch Trail
Distance: 9.66 Miles
Time: 47:24. 12.2 mph avg.
Elevation Gain: 405 ft.

https://www.strava.com/activities/9679293088

230818

Mountain Biking at Hirsch Farm
Distance: 7.18 Miles
Time: 1:08:15, 6.3 mph avg.
Elevation Gain: 740 ft.

https://www.strava.com/activities/9674417892

230817

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

3x180
3x205
7x230

Training Max:270 lb. Messed up and did Week 2 reps with Week 1 weights.

Warm-up 10 minute row: 2305m, 2:10.1/500m
Cool-down 10 minute row: 2270m, 2:12.1/500m

230816

52 WEEK ENDURANCE: SESSION 34
5 Rounds
750 Meter (Hard) Row
500 Meter (Easy) Row
250 Meter (Sprint) Row
Rest 3 Minutes Between Rounds

Score: Total Time (Including Rest)
Score: Average 250 Meter Sprint Time

Time: 41:58.8, 1:59.9/500m
Average 250m: 0:48.5, 0:48.0, 0:47.3, 0:47.0, 0:45.7 = 0:47.3, 1:34.6/500m

Warm-up 10 minute row: 2356m, 2:07.3/500m

230815

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

Warm-up 10 minute row: 2285m, 2:11.2/500m
Cool-down 10 minute row: 2272m, 2:12.0/500m

230814

MTN #3: PUSH UP + TAPS/AIR SQUAT
7 Minutes or 10 Rounds:
5 Push Up + Taps
10 Air Squat

Scaled: 10 Rounds
Time: 7:21

Warm-up 10 minute row: 2238m, 2:14.0/500m

230812

Mountain Biking at Proving Grounds
Distance: 9.51 Miles
Time: 1:26:48. 6.6 mph avg.
Elevation Gain: 1114 ft.

https://www.strava.com/activities/9634764762

230811

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

230810

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 lb.

Warm-up 10 minute row: 2216m, 2:15.3/500m
Cool-down 10 minute row: 2221m, 2:15.0/500m

230809

52 WEEK ENDURANCE: SESSION 33
5 Rounds
500 Meter (Moderate) Row
Rest 1 Minute
250 Meter (Sprint) Row
Rest 30 Seconds
100 Meter Slow Row
Rest 15 Seconds

Score: Average 500 Meter Moderate Time
Score: Average 250 Meter Sprint Time

500m: 1:59.8, 1:59.8, 1:59.2, 1:59.6, 1:59.7. 1:59.6 Average.
250m: 0:47.3, 0:46.5, 0:46.7, 0:47.8, 0:46.7. 0:47.0 Average, 1:34.0/500m

Total: 4250m
Time: 16:12.3, 1:54.3/500m

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

230808

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: 2239m, 2:13.9/500m
Cool-down 10 minute row: 2239m, 2:13.9/500m

230807

2023 VAULT 5: "DJOSER"
400 Meter Run
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
400 Meter Run

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: 15:50

Warm-up 10 minute row: 2230m, 2:14.5/500m

230805

MTN #9: SIT UP OR PUSH UP/AIR SQUAT OR LUNGE
2 Rounds:
25 Sit Up
-OR- 25 Push Up
50 Air Squat
-OR- 50 Alternating Unweighted Lunge

Scaled: 4 Rounds, 25 Push-Up + 50 Air Squat
Not Timed. Street Parking meetup with Julian and Miranda!

Bike: From camp at CrossFit Games to Buck and Honey's in Monona
Distance: 6.80 miles
Time: 45:00, 9.1 mph avg.

https://www.strava.com/activities/9591007293

230804

52 WEEK ENDURANCE: SESSION 3
5000 Meter Run

Time: 22:00 approximate. Trail run at CrossFit games!

Bike: From camp at CrossFit Games to Alchemy for dinner and back
Distance: 8.23 miles
Time: 52:49, 9.4 mph avg.
Elevation Gain: 31 ft.

https://www.strava.com/activities/9584813410

230803

Bike: From camp at CrossFit Games to Green Lantern on Lake Waubesa and back
Distance: 11.55 miles
Time: 1:06:10, 10.5 mph avg.
Elevation Gain: 129 ft.

https://www.strava.com/activities/9578910821

230802

Bike: Lake Monona Loop at CrossFit Games
Distance: 13.70 miles
Time: 1:22:32, 10.0 mph avg.
Elevation Gain: 288 ft.

https://www.strava.com/activities/9571744093

230801

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
20x95 lb.