240131

Wednesday 01/31/2024
Program A
12 Minute EMOM
8 Kettlebell Overhead Swing
Max Reps Burpee

Suggestions
Men: 50-55# KB/DB
Women: 30-35# KB/DB
Score: Total Number of Completed Burpee Reps
Goal: 80-100 Reps

Scaled: 53 lb. Kettlebell
Score: 97 Reps

Warm-up 10 minute row: 2230m, 2:14.5/500m
Cool-down 10 minute row: 2208m, 2:15.8/500m

240130

Tuesday 01/30/2024
Program B
4 Sets
Each Set is a 3 Minute AMRAP
7 Kipping Pull Up
7 Barbell Front Squat
7 Barbell Push Press
Rest 1 Minute Between AMRAPS

Suggestions
Men: 75-95#
Women: 55-65#Score: Total Number of Completed Rounds + any Additional Reps Added Up at the End (Start a NEW round with each AMRAP)
Goal: 12-18 Rounds

Scaled: 75 lb. Barbell
AMRAP 1: 2 rounds + 11 reps
AMRAP 2: 2 rounds + 12 reps
AMRAP 3: 2 rounds + 11 reps
AMRAP 4: 2 rounds + 12 reps
Total: 8 rounds + 46 reps

Warm-up 10 minute row: 2384m, 2:05.8/500m
Cool-down 10 minute row: 2313m, 2:09.7/500m

240129

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)

5x245
5x285
10x320

Boring But Big 5x10 @ 35%
5x10 @ 135

Training Max: 373.5

Warm-up 10 minute row: 2384m, 2:05.8/500m
Cool-down 10 minute row: 2313m, 2:09.7/500m

240127

2024 VAULT 4: "MAELSTROM"
Program B
400 Meter Run
15 Unbroken Barbell Power Clean
30 Box Jump Over
15 Unbroken Barbell Power Clean
400 Meter Run
15 Unbroken Barbell Power Clean
30 Box Jump Over
15 Unbroken Barbell Power Clean
400 Meter Run

*If you break, you have to start the set of power cleans over again! (Might be wise to lower the weight if you're really struggling)

Suggestions:
Men: 75-95# / 20-24" Box
Women: 55-65# / 16-20" Box
Goal: 12-18 Minutes Challenging Weight But Still UNBROKEN

Scaled: 75 lb. Barbell, 24" Box.
Time: 13:14

240126

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

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

Warm-up 10 minute row: 2315m, 2:09.5/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m

240125

MTN #19: V-UP/INCHWORM/COSSACK SQUAT/ INCHWORM

12 Minutes or 6 Rounds:
12 Alternating V-Up
-OR- 12 Sit Up
4 Inchworm
8 Alternating Unweighted Cossack Squat
4 Inchworm

Score: For Completion
Scaled: 6 rounds, Sit-Ups
Completed

240124

Tuesday 01/23/2024
Program C
5 Rounds
8 Kipping Pull Up
10 Box Jump
After 5 Rounds - Go right into:
1000 Meter Row
Directly Into...
5 Rounds
8 Kipping Pull Up
10 Box Jump
After 5 Rounds - Go right into:a
1000 Meter Row

**If your legs are destroyed from Vault yesterday - instead of doing box jumps you may choose to do:
10 Unweighted Step Up
-OR- 10 Kettlebell Eye Level Swing

Suggestions
Men: 20-24" Box
Women: 16-20" Box
Goal: 13-18 Minutes

Scaled: 32 kg Kettlebell Eye Level Swing
Time: 21:25
Row: 2000m, 8:17.8, 2:04.4/500m

Warm-up 10 minute row: 2273m, 2:11.9/500m
Cool-down 10 minute row: 2254m, 2:13.0/500m

240122

2024 VAULT 3: "CURSE OF THE FLYING DUTCHMAN"
Program B
DEATH BY Thrusters
Every Minute For As Long As Possible (or Until 18:00)
Min 1: 1 Barbell Thruster
Min 2: 2 Barbell Thruster
Min 3: 3 Barbell Thruster
...continue adding 1 thruster each minute until you can't complete in the minute.

Suggestions
Men: 95#
Women: 65#
Goal: Round of 12-18

Scaled: 95 lb. Barbell
Score: 12 rounds + 5 reps

Warm-up 10 minute row: 2326m, 2:08.9/500m
Cool-down 10 minute row: 2233m, 2:14.4/500m

240121

MTN #18: PUSH UP/SIT UP
4 Rounds:
1 Minute Push Up
1 Minute Sit Up

Abmat Sit-Up: 27 + 26 + 24 + 24 = 101 reps
Push-Up: 21 + 16 + 14 + 15 = 66 reps

Warm-up 10 minute row: 2269m, 2:12.2/500m

Cool-down 10 minute row: 2282m, 2:11.4/500m

240120

Fat Biking at Hirsch Farm
Distance: 7.2k8 miles
Time: 1:04.18. 6.8 mph avg.
Elevation Gain: 470 ft.

https://www.strava.com/activities/10597051495

240118

Saturday 01/20/2024
Program C
Every 8 Minutes for 24 Minutes
(3 Rounds Total)
0:00-4:00
36 Cal (M) / 26 Cal (W) Row
15 Toes to Bar
4:00-8:00
36 Cal (M) / 26 Cal (W) Row
30 Kettlebell Overhead Swing

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Score: Slowest Toe to Bar Round
Score: Slowest KB Swing Round
Goal: Toe to Bar Round: 2:30-3:30 KB Swing Round: 2:45-3:45

Scaled: Toes to Kettlebell, 53 lb. Kettlebell Swings
Slowest Toe to Bar Round 3 : 10 (approximate)
Slowest KB Swing Round 3 : 15 (approximate)
Row: 2,974m Total, 11:10.4, 1:52.7/500m

Warm-up 10 minute row: 2290m, 2:11.0/500m
Cool-down 10 minute row: 2350m, 2:07.6/500m

240117

Tuesday 01/16/2024
Program B
4 Rounds
200 Meter Run
16 Barbell Hang Squat Clean
12 Barbell Push Press
200 Meter Run
Rest 2 Minutes Between Rounds

Suggestions
Men: 75-95#
Women: 55-65#
Goal: 3:00-4:30/round

Scaled: 75 lb. Barbell
Time: 21:09 (3:34, 3:38, 3:59, 3:58)

Warm-up 10 minute row: 2339m, 2:08.2/500m
Cool-down 10 minute row: 2213m, 2:15.5/500m

240116

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: 2445m, 2:02.6/500m

240114

52 WEEK ENDURANCE: SESSION 22
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc

Scaled: 70 Minute Spin Bike
Distance: 31.4 km. 19.5 miles, 16.7 mph

240113

2024 VAULT 2: "DAVY JONES & CALYPSO"
Program B
On a 16 Min Clock
4 Rounds
2 Push Up + Pull Across
2 Barbell Power Snatch
Rest 1 Minute
4 Rounds
4 Push Up + Pull Across
4 Barbell Power Snatch
Rest 1 Minute
4 Rounds
6 Push Up + Pull Across
6 Barbell Power Snatch
Rest 1 Minute
AMRAP to 16 Minutes
8 Push Up + Pull Across
8 Barbell Power Snatch

Suggestions
Men: 75# Women: 55#
Score: Total Number of Completed Rounds + any Additional Reps of the 8+8 Rep Portion!
Goal: Complete at least 2 Rounds at 8+8!

Scaled: 40 lb. Dumbbell, 75 lb. Barbell
Score: 15 Rounds + 2 Push Up Pull Across

Warm-up 10 minute row: 2317m, 2:09.4/500m
Cool-down 10 minute row: 2310m, 2:09.8/500m

240112

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

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

Warm-up 10 minute row: 2226m, 2:14.7/500m
Cool-down 10 minute row: 2240m, 2:13.9/500m

240110

Extra Endurance: 30 Minute Steady
Row 30 minutes

Scaled: 45 minutes
10,422m, 2:09.5/500m

240109

Tuesday 05/03/2022

SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

240108

2024 VAULT 1: "JACK SPARROW"
Program B
4 Rounds
30 Barbell Deadlift
10 Burpee
20 Barbell Front Squat
10 Burpee

Suggestions
Men: 75-95#
Women: 55-65#
Goal: 14-20 Minutes

Scaled: 75 lb. Barbell
Time: 17:39

Warm-up 10 minute row: 2416m, 2:04.1/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

240106

Friday 01/05/2024
Program C
4 Rounds
20 Alternating Dumbbell Power Snatch
30 Wall Ball
500 Meter Row

Suggestions
Men: 40-50# DB / 20#ish Ball
Women: 25-35# DB / 14#ish Ball
Goal: 16-22 Minutes

Scaled: 40 lb. Dumbbell, 20 lb. Wallball
Time: 23:16

Warm-up 10 minute row: 2334m, 2:08.5/500m
Cool-down 10 minute row: 2225m, 2:14.8/500m

240105

Thursday 01/04/2024
Program A
10 Minute AMRAP
1 Burpee Box Jump
6 Toes to Bar
2 Burpee Box Jump
6 Toes to Bar
3 Burpee Box Jump
6 Toes to Bar
4 Burpee Box Jump
6 Toes to Bar

*Keep adding 1 Burpee Box Jump each time - keeping the Toes to Bar at 6.

Suggestions
Men: 20-24" Box
Women: 16-20" Box
Goal: Finish the 10s+

Scaled: 24” Box
Score: 8 rounds + 9 Burpee Box Jump + 3 Toes to Bar

Warm-up 10 minute row: 2365m, 2:06.8/500m
Cool-down 10 minute row: 2341m, 2:08.1/500m

240104

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

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

Training Max: 369

Warm-up 10 minute row: 2370m, 2:06.5/500m
Cool-down 10 minute row: 2316m, 2:09.5/500m

240102

Tuesday 01/02/2024
Program C
250 Meter Row
16 Kettlebell Overhead Swing
250 Meter Row
Rest 1 Minute
250 Meter Row
24 Kettlebell Overhead Swing
250 Meter Row
Rest 1 Minute
250 Meter Row
32 Kettlebell Overhead Swing
250 Meter Row
Rest 1 Minute
250 Meter Row
40 Kettlebell Overhead Swing
250 Meter Row

Suggestions
Men: 40-55# KB/DB Women: 25-35# KB/DB
Goal: 15-20 Minutes

Scaled: 53 lb. Kettlebell, unbroken swings
Time: 15:38

Warm-up 10 minute row: 2287m, 2:10.3/500m
Cool-down 10 minute row: 2265m, 2:12.4/500m

240101

Diagnotic Series #2: PULL UP/PUSH UP/SQUAT
Level 1
1 Round
25 Kipping Pull Up
50 Push Up
100 Air Squat

Score to Pass Level 1: Under 11 Minutes

Time: 9:22

Warm-up 10 minute row: 2203m, 2:16.1/500m
Cool-down 10 minute row: 2213m, 2:15.5/500m