240229

Extra Endurance: 30 Minute Steady
Row 30 minutes

Scaled: 45 minutes
10,314m, 2:10.8/500m

240228

Wednesday 02/28/2024
Program C
25 Barbell Clean & Jerk
250 Meter Row
20 Barbell Clean & Jerk
250 Meter Row
15 Barbell Clean & Jerk
250 Meter Row

Suggestions
Men: 95-115# Barbell
Women: 65-75# Barbell
Goal: 8-12 Minutes

Scaled: 95 lb. Barbell
Time: 10:29

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2311m, 2:09.8/500m

240227

Tuesday 02/27/2024
Program A
3 Rounds
25 Box Jump Over
5 Wall Walk
50 Kettlebell Overhead Swing
5 Wall Walk
Rest 2 Minutes Between Each Round

Suggestions
Men: 40-55# DB/KB | 20-24" Box
Women: 25-35# DB/KB | 16-20" Box
Goal: 5-7 Minutes per Round

Scaled: 24" Box, 53 lb. Kettlebell, 3 Wall Walk
Time: 20:49 (5:23, 5:34, 5:52)

Warm-up 10 minute row: 2278m, 2:11.6/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

240225

Saturday 02/24/2024
Program A
Every 1:30 for 6 Rounds
50 Double Unders / DB Hop Overs
Max Rep Push Up
Rest 30 Seconds Between Each Round

Score: Total Push Up Reps
Goal: 90-150

Scaled: DB Hop Overs
Score: 22 + 20 + 20 + 16 + 17 + 17 = 112 reps

Warm-up 10 minute row: 2281m, 2:11.5/500m
Cool-down 10 minute row: 2220m, 2:15.1/500m

240224

2024 VAULT 8: "SALAZAR"
Program B
20 Min AMRAP
5 Toes to Bar
7 Barbell Power Snatch
15 Air Squat

Suggestions
Men: 75-95#
Women: 55-65#
Goal: 12-18 Rounds

Scaled: 75#
Score: 13 Rounds + 5 Toes to Bar

Warm-up 10 minute row: 2308m, 2:13.4/500m
Cool-down 10 minute row: 2204m, 2:17.5/500m

240223

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)

5x215
3x245
3x270

Training Max:283.5

Boring But Big 5x10 @ 35%
5x10 @ 100

Warm-up 10 minute row: 2273m, 2:11.9/500m

240221

Wednesday 02/21/2024
Program A
3 Sets
Each Set is 2 Rounds of
12 Dumbbell Farmer Step Up
12 Dumbbell Push Press
12 Dumbbell Farmer Step Up
12 Toes to Bar
Rest 1 Minute Between Each Set

Suggestions
Men: 40# DBs | 20-24" Box
Women: 25# DBs | 16-20" Box
Score: Slowest Set Only
Goal: 4-6 Minutes

Scaled: 40 lb. Dumbbells/20" Box
Time: 23:01 (6:42, 6:57, 7:22)

Warm-up 10 minute row: 2247m, 2:13.4/500m
Cool-down 10 minute row: 2181m, 2:17.5/500m

240220

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

Boring But Big 5x10 @ 35%
5x10 @ 135
Training Max: 373.5

Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2268m, 2:12.2/500m

240219

Tuesday 02/20/2024
Program C
30 Burpee Box Jump
1000 Meter Row
20 Burpee Box Jump
750 Meter Row
10 Burpee Box Jump
500 Meter Row

Suggestions
Men: 20-24" Box
Women: 16-20" Box
Goal: 15-20 Minutes

Scaled: 24" Box
Time: 16:26
Row: 2250m, 8:30.6, 1:53.4/500m

Warm-up 10 minute row: 2354m, 2:07.4/500m
Cool-down 10 minute row: 2310m, 2:09.8/500m

240217

Friday 02/16/2024
Program A
Every Minute on the Minute for 20 Minutes:
Min 1: 12 Dumbbell Bench Press
-OR- 12 Dumbbell Floor Press
Min 2: 8 (per side) Single Arm Dumbbell Bent Over Row
Min 3: 30 Hollow Rock
-OR- 30 Weighted Hollow Rock
Min 4: Rest

Suggestions
Men: 40# DBs
Women: 25# DBs
Score: Weight used for Bench Press/Floor Press
Score: Weight used for Dumbbell Row
Goal: Today is all about building strength and getting strong! Choose weights that feel moderate-hard but that you are confident in doing unbroken for all 5 rounds!

Scaled: 40 lb. Dumbbells/Floor Press/Hollow Rock
Competed: 5 rounds.

Warm-up 10 minute row: 2207m, 2:15.9/500m
Cool-down 10 minute row: 2181m, 2:17.5/500m

240216

2024 VAULT 7: "BLOOD MOON"
Program B
10 Barbell Atlas Lunge
1 Barbell Power Clean & Jerk
9 Barbell Atlas Lunge
2 Barbell Power Clean & Jerk
...Continue decreasing Atlas Lunge by 1 rep and increasing Clean & Jerks by 1 rep until...
1 Barbell Atlas Lunge
10 Barbell Power Clean & Jerk

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

Scaled: 75 lb.
Time: 18:53. Got mixed up and did an extra round of 4 Atlas Lunges and 7 Power Clean and Jerks.

Warm-up 10 minute row: 2263m, 2:04.2/500m

240215

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

240214

Extra Endurance: 30 Minute Steady
Row 30 minutes
6,272m, 2:23.4/500m

240213

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
3x230
7x260

Training Max:283.5 lb.

Boring But Big 5x10 @ 35%
5x10 @ 100

Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2349m, 2:07.7/500m

240212

Tuesday 02/13/2024
4 Rounds
20 Barbell Power Clean
30 Wall Ball

Suggestions
Men: 75-95# Barbell | 18-20#ish Ball
Women: 55-65# Barbell | 12-15#ish Ball
Goal: 10-14 Minutes

Scaled: 75 lb. Barbell, 20 lb. Wall Ball
Time: 13:47

Warm-up 10 minute row: 2359m, 2:07.1/500m
Cool-down 10 minute row: 2258m, 2:12.8/500m

240210

2024 VAULT 6: "THE TIMEKEEPER"
Program C
Every 4 Minutes for 24 Minutes
(6 Rounds Total)
15 Barbell Push Press
10 Burpee Pull Up
18 Cal (M) / 13 Cal (W) Row

Suggestions
Men: 75-95#
Women: 55-65#
Goal: 2:15-3:30

Scaled: 75 lb. Barbell, 18 Calorie Row
Rounds: 2:43, 2:41, 2:34, 2:37, 2:38, 2:30
Row: 1,424m Time: 5:10.5, 1:49.0/500m

Warm-up 10 minute row: 2258m, 2:12.8/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m

240209

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)

3x265
3x300
7x340

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

Training Max: 373.5

Warm-up 10 minute row: 2321m, 2:09.2/500m
Cool-down 10 minute row: 2326m, 2:08.9/500m

240207

Tuesday 02/06/2024
Program A
Part 1
From 0:00-5:00:
400 Meter Run
Max Reps Wall Walk

Part 2
From 5:00-10:00:
400 Meter Dumbbell Farmer Carry

Part 3
Starting at 10:00:
400 Meter Run
Repeat the number of Wall Walks from Part 1

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

Score: Total Wall Walk Reps from Part 1
Score: Total Time for Carry
Score: Total Time for Part 3
Goal: 18-25 Wall Walk 3:30-4:30 Carry 5-7 Minutes for Part 3

Scaled: 50 lb. Dumbbells

Total Wall Walk Reps: 8
Farmer Carry Time: 3:36
Part 3 Time: 5:04

Warm-up 10 minute row: 2339m, 2:08.2/500m
Cool-down 10 minute row: 2284m, 2:11.3/500m

240206

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
5x215
10x245

Training Max:283.5 lb.

Boring But Big 5x10 @ 35%
5x10 @ 100

Warm-up 10 minute row: 2296m, 2:10.6/500m
Cool-down 10 minute row: 2253m, 2:13.1/500m

240205

2024 VAULT 5: "BLACK PEARL"
Program C
5 Rounds
Each Round is on a 2-Min Clock
15 Barbell Back Squat
Max Calorie Row
Rest 1 Minute Between Rounds

Suggestions
Men: 95-115#
Women: 65-75#
Score: Total Number of Calories
Goal: Men: 75-125 Calories Women: 50-85 Calories

Scaled: 95 lb. Barbell
Score: 30 + 29 + 28 + 28 + 28 = 143 Calories

Warm-up 10 minute row: 2300m, 2:10.4/500m
Cool-down 10 minute row: 2239m, 2:13.9/500m

240203

MTN #5: LUNGESTER/INCHWORM
10 Down To 1:
Unweighted Lungester
Between each set of Unweighted Lungesters, perform:
3 Inchworm

Time: 11:41

240202

NO EQUIP #4: SQUAT/PUSH UP + TAPS
3 Rounds
50 Air Squat
20 Push Up + Taps

Score: Total Time
Goal: 10-15 Minutes

Time: 10:16