231231

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 lb.

Boring But Big 5x10 @ 30%
5x10 @ 85

Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2273m, 2:11.9/500m

231229

Extra Endurance: 30 Minute Steady
Row 30 minutes
6,535m, 2:17.7/500m

231228

Thursday 12/28/2023
Program B
8 Minute AMRAP
1 Barbell Deadlift
1 Box Jump
2 Barbell Deadlift
2 Box Jump
3 Barbell Deadlift
3 Box Jump

...keep adding 1 rep to each movement per round and get as far as possible in 8 minutes.

Suggestions
Men: 155-205# Barbell | 20-24" Box
Women: 105-135# Barbell | 16-20" Box
Goal: Round of 10's +

Scaled: 185 lb. Barbell, 24" Box
Score: 10 rounds + 7 Deadlifts

Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2242m, 2:13.8/500m

231227

Wednesday 12/27/2023
Program C
4 Sets:
500 Meter Row
Rest 1 Minute, then...
4 Rounds
6 Toes to Bar
8 (R) Single Arm Dumbbell Hang Power Clean & Jerk
8 (L) Single Arm Dumbbell Hang Power Clean & Jerk
Rest 1 Minute Between Sets (After Row + 4 Rounds)

Suggestions
Men: 40# DB Women 25# DB
Score: Slowest Row
Score: Slowest 4 Rounds
Goal: Row - 1:40-2:30 4 Rounds - 3:30-5:00

Scaled: 40 lb. Dumbbell
Row: 1:54.1, 1:52.4, 1:55.3, 1:57.0
4 Rounds: 5:36, 5:27, 5:50, 7:01

Warm-up 10 minute row: 2263m, 2:12.5/500m
Cool-down 10 minute row: 2196m, 2:16.6/500m

231226

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

Boring But Big 5x10 @ 30%
5x10 @ 115

Training Max: 369

Tuesday 12/26/2023
SHIFT Version
35 Alternating Unweighted Step Up
35 Single Unders
-OR- Toe Taps
35 Inverted Row
35 Single Unders
-OR- Toe Taps
Rest 1 Minute
35 Single Unders
-OR- Toe Taps
35 Inverted Row
35 Single Unders
-OR- Toe Taps
35 Alternating Unweighted Step Up

Goal: 11-16 Minutes

Scaled: 35 lb. Dumbbell Farmer Step-Ups, 20". Lateral Hop Over Dumbbell

Time: 12:53

Warm-up 10 minute row: 2275m, 2:11.8/500m
Cool-down 10 minute row: 2260m, 2:12.7/500m

231224

Friday 12/22/2023
Program B
On A Running Clock...
0:00-5:00:
750 Meter Row
5:00-10:00:
40 Kipping Pull Up
*At the top of each minute, starting at 5:00 do:
6 Push Up
10:00-15:00:
750 Meter Row
15:00-20:00:
40 Toes to Bar
*At the top of each minute, starting at 15:00 do:
6 Push Up

Goal: Row: 3-4 Minutes. Pull Ups & Toes to Bar: 3-4 Minutes

Row 1: 2:54.8, 1:56.5/500m
Pull-Up Time: 3:44
Row 2: 2:56.9, 1:57.9/500m
Toes to Bar Time: 3:48

Warm-up 10 minute row: 2260m, 2:12.7/500m
Cool-down 10 minute row: 2271m, 2:12.1/500m

Challenge Score:
322,100m

231223

52 WEEK ENDURANCE: SESSION 52
5000 Meter Row

Time: 18:30.8 (PR), 1:51.0/500m

230713: 18:34.1 (PR), 1:51.4/500m
230308: 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

Warm-up 10 minute row: 2287m, 2:11.1/500m
Cool-down 10 minute row: 2234m, 2:14.2/500m

Challenge Score:
316,041m

231221

Row 45 minutes
10,344m, 2:10.5/500m

Thursday 12/21/2023
Program C
8 Rounds
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
Rest 1 Minute Between Each Bike/Row
Then, After Completing all 8 Rounds
36 Reps Dumbbell Turkish Get Up

*Turkish Get Up is 18 reps per side - alternating every 3 reps!

Suggestions
Men: 30-40# DB/KB
Women: 15-25# DB/KB

Score: Fastest Bike/Row
Score: Slowest Bike/Row
Score: Weight Used for Get Ups
Goal: Bike/Row: :40-1:10, Get Ups: Challenging but able to do 3 at a time with good technique.

Scaled: 18 Cal Row, 35 lb. Dumbbell
Fastest Row: 0:36.8, 1:33.8/500m
Slowest Row: 0:46.0, 1:43.6/500m

Warm-up 10 minute row: 2221m, 2:15.0500m
Cool-down 10 minute row: 2258m, 2:12.8/500m

Challenge Score:
306,520m

231220

Row 45 minutes
10,363m, 2:10.2/500m

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

5x125
5x155
5x185

Training Max: 306

Wednesday 12/20/2023
SHIFT Version
4 Rounds
1 Minute Box Jump
1 Minute Goblet Squat
-OR- Dumbbell Squat
Rest 1 Minute Between Rounds

Suggestions
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-25# Single DB/KB - or - 5-15# DBs

Score: Total Jump Reps
Score: Total Squat Reps
Goal: 16-28 Box Jumps 28-40 Squats

Scaled: 24" Box Jumps, 53 lb. Goblet Squats
Box Jump: 14 + 15 + 16 + 16 = 61 reps
Goblet Squats: 16 + 20 + 20 + 22 = 78 reps

Warm-up 10 minute row: 2265m, 2:12.4/500m
Cool-down 10 minute row: 2242m, 2:13.8/500m

Challenge Score:
289,702m

231219

Row 45 minutes
10,502m, 2:08.5/500m

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

5x160
5x200
5x240

Training Max: 396

Tuesday 12/19/2023
SHIFT Version
2 Sets
Each Set is a 5 Min AMRAP of:
3 Inchworm
20 Hop Over
-OR- Skip Over
6 Dumbbell Hang Power Clean + Press
20 Hop Over
-OR- Skip Over
Rest 1 Minute Between Sets

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps from BOTH Sets COMBINED
Goal: 6-8+ Rounds

Scaled: Lateral Hop over Dumbbell, 35 lb. Dumbbells
Score: 6 Rounds + 5 reps

Warm-up 10 minute row: 2289m, 2:11.0/500m
Cool-down 10 minute row: 2303m, 2:10.2/500m

Challenge Score:
274,832m

231217

Saturday 12/16/2023
Program C
Every 4 Minutes for 24 Minutes
(6 Rounds)
9 Cal (M) / 7 Cal (W) Row
15 Barbell Shoulder Press
9 Cal (M) / 7 Cal (W) Row
12 Toes to Bar

Suggestions
Men: 75-95# Barbell
Women: 55-65# Barbell
Goal: 2:30-3:00

Scaled: 75 lb. Shoulder-to-Overhead
Round Times: 3:12, 3:11, 3:06, 3:07, 3:08, 3:07

Warm-up 15 minute row: 3450m, 2:10.4/500m
Cool-down 15 minute row: 3466m, 2:09.8/500m

Challenge Score:
259,738m

231216

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)

5x230
3x265
1x295

Training Max: 306

Warm-up 15 minute row: 3405m, 2:12.1/500m
Cool-down 15 minute row: 3403m, 2:12.2/500m

Challenge Score:
251,171m

231215

Row 45 minutes
10,038m, 2:14.4/500m

Challenge Score:
244,363m

231214

Row 45 minutes
10,356m, 2:10.3/500m

52 WEEK ENDURANCE: SESSION 51
8 Rounds
500 Meter (Hard) Row
Rest 2 Minutes

Time: 13:46.2, 1:43.2/500m
1:43.3
1:42.8
1:43.2
1:43.0
1:43.1
1:43.5
1:43.8
1:43.4

230615: 13:48.9, 1:43.6/500m
230106: 14:02.9, 1:45.3/500m

Warm-up 10 minute row: 2281m, 2:11.5/500m
Cool-down 10 minute row: 2261m, 2:12.5/500m

Challenge Score:
234,325m

231213

Row 45 minutes
10,540m, 2:08.0/500m

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)

5x300
3x340
0x380

Training Max: 396

Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2296m, 2:10.6/500m

Challenge Score:
215,148m

231212

MTN #20: AIR SQUAT/PUSH UP + TAPS
8 Rounds:
20 Second Air Squat
10 Second Rest
Rest 1 Minute After 8 Rounds, Then:

8 Rounds:
20 Second Push Up + Taps
10 Second Rest

Air Squat Total: 100 reps
Push Up + Tap Total: 46 reps

231210

Friday 12/08/2023
4 Rounds
30 Dumbbell Farmer Step Up
20 Burpee to Plate

Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 12-18 Minutes

Scaled: 40 lb. Dumbells, 20" Box
Time: 17:40

Warm-up 3337m row: 2267m, Time: 14:21.9, 2:09.1/500m
Cool-down 3337m row: 2278m, Time: 14:45.9, 2:12.7/500m

Challenge Score:
200,000m

231209

52 WEEK ENDURANCE: SESSION 50
2000 Meter (Hard) Row
Rest 5 Minutes
2000 Meter (Hard) Row

7:26.9, 1:51.7/500m
7:18.1, 1:49.5/500m

230526:
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

Score: First 2000 Meter Row
Score: Second 2000 Meter Row

Warm-up 10 minute row: 2282m, 2:11.4/500m
Cool-down 10 minute row: 2275m, 2:11.8/500m

Challenge Score: 193,326m

231207

Row 45 minutes
10,374m, 2:10.1/500m

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)

3x215
3x245
1x280

Training Max: 306

Cool-down 20 minute row: 4614m, 2:10.0/500m

Challenge Score:
184,726m

231205

52 WEEK ENDURANCE: SESSION 22

60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc

Scaled: 60 Minutes Row
Distance: 13,441m, 2:13.9/500m

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)

3x280
3x330
5x360

Training Max: 396

Warm-up 10 minute row: 2267m, 2:12.3/500m
Cool-down 10 minute row: 2278m, 2:11.6/500m

Challenge Score:
159,296m

231204

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

231203

Row: Half Marathon (21,097m)

Time: 1:34:45.8, 2:14.7/500m

Challenge Score:
141,310m

231202

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

Goal: 12-18 Rounds

Score: 8 rounds + 18 reps

Warm-up 30 minute row: 6615m, 2:16.0/500m
Cool-down 30 minute row: 6597m, 2:16.4/500m

Challenge Score:
120,213m