240429

2024 VAULT 17: "SHIPWRECK COVE"
SHIFT Version
3 Sets
Each Set is a 3 Min AMRAP
9 Dumbbell Eye Level Swing
3 Burpee
Rest 1 Minute Between Sets

Suggestions
Men: 40-55# KB/DB
Women: 20-35# KB/DB
Goal: 4-6 Rounds each set

Scaled: 53 lb. Kettlebell
Round 1: 5 Rounds + 7 Kettlebell Swings
Round 2: 5 Rounds + 9 Kettlebell Swings + 1 Burpee
Round 3: 6 Rounds

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

240428

2024 VAULT 17: "SHIPWRECK COVE"
Program A
Every Minute for As Long As Possible
(Cap at 15:00)
6 Double Dumbbell Snatch
5 Lateral Burpee Over Dumbbell

Suggestions
Men: 40# DBs
Women: 25# DBs
Score: Total Number of Minutes Where All Work is Completed in the Minute
Goal: Get through the first 10 minutes!

Scaled: 40 lb. Dumbbells
Score: 15 rounds

Warm-up 10 minute row: 2248m, 2:11.3/500m
Cool-down 10 minute row: 2183m, 2:17.4/500m

240427

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)

3x270
3x310
7x345

Boring But Big 5x10 @ 45%
5x10 @ 175

Training Max: 382.5

Warm-up 10 minute row: 2311m, 2:09.8/500m
Cool-down 10 minute row: 2312m, 2:09.7/500m

240426

Saturday 04/27/2024
Program A
10 Rounds
4 Toes to Bar
12 Alternating Dumbbell Bent Over Row
12 Alternating Dumbbell Farmer Lunge

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

Scaled: 40 lbs.
Time: 14:46

Warm-up 10 minute row: 2340m, 2:08.2/500m

240423

Tuesday 04/23/2024
Program A
Shooter's Choice:
Pick One of the Following Options
50 Devil Press
-OR-
80 Alternating Single Arm Devil Press

Suggestions
Men: 40-50# DB(s)
Women: 25-35# DB(s)
Goal: 4-8 Minutes for 50 Devil Press 6-10 Minutes for 80 Single Arm Devil Press

Scaled: 40 lb. Devil Press
Time: 7:39

Warm-up 10 minute row: 2269m, 2:12.2/500m
Cool-down 10 minute row: 2240m, 2:13.9/500m

240422

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

5x195
5x220
10x250

Training Max: 292.5 lb.

Boring But Big 5x10 @ 45%
5x10 @ 135

Warm-up 10 minute row: 2258m, 2:12.8/500m
Cool-down 10 minute row: 2256m, 2:12.9/500m

240421

Thursday 04/25/2024
Program A
3 Rounds
25 Dumbbell Bench Press
30 Box Jump

Suggestions
Men: 40# DBs | 20-24" Box
Women: 25# DBs | 16-20" Box
Goal: 8-13 Minutes

Scaled: 40 lb. Dumbbells, 24" Box Jumps
Time: 10:58

Warm-up 10 minute row: 2340m, 2:08.2/500m
Cool-down 10 minute row: 2284m, 2:11.3/500m

240420

2024 VAULT 16: "CURSE OF THE MUERTOS MOON"
Program A
4 Sets
Each Set is 4 Rounds of:
8 Dumbbell Deadlift
12 Air Squat
BETWEEN Each Set, Complete:
400 Meter Run
No rest between sets. No run after LAST set.

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs
Goal: 14-21 Minutes

Scaled: 40 lb. Dumbells, 500m Row
Time: 19:33
Rows: 1:54.5, 1:54.5, 1:55.2

Warm-up 10 minute row: 2291m, 2:12.1/500m
Cool-down 10 minute row: 2271m, 2:10.9/500m

240418

Friday 04/19/2024
SHIFT Version
8 Rounds
8 Push Up + Taps
10 Dumbbell Hang Power Clean + Squat

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Goal: 8-13 Minutes

Scaled: 20 lb. Medicine Ball Squat Clean
Time: 11:44

Warm-up 10 minute row: 2177m, 2:17.8/500m

240417

ON RAMP SESSION 5
3 Sets
Each Set is 3 Rounds of:
12 Kettlebell Eye Level Swing
8 Sit Up
Rest 1 Minute Between Sets

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 9-12 Minutes

Scaled: 53 lb. Kettlebell
Time: 8:34

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

Boring But Big 5x10 @ 45%
5x10 @ 165 (supposed to be 175 but mixed up weights)

Training Max: 382.5

Cool-down 10 minute row: 2183m, 2:17.4/500m

240416

Friday 04/12/2024
Program A
5 Rounds
15 Kipping Pull Up
30 Air Squat
Rest 1 Minute Between Rounds

Score: Fastest Round
Score: Slowest Round
Goal: 1:00-2:00

Time: 10:44 (1:20, 1:18, 1:21, 1:21, 1:24)
Fastest Round: 1:18
Slowest Round: 1:24

Warm-up 10 minute row: 2424m, 2:03.7/500m
Cool-down 10 minute row: 2259m, 2:12.8/500m

240414

2024 VAULT 15: "BARBOSSA"
SHIFT Version
2 Rounds
40 Hop Over
10 Push Up + Taps
15 Goblet Squat
40 Hop Over
10 Burpee
15 Kettlebell Overhead Swing

Suggestions
Men: 40-55# DB/KB
Women: 20-35# DB/KB
Goal: 8-12 Minutes

Scaled: 53 lb. Kettlebell
Time: 7:47

Warm-up 10 minute row: 2301m, 2:10.3/500m
Cool-down 10 minute row: 2326m, 2:08.9/500m

240413

Paddle: Platte River II County Road A to Baker Ford Road
Distance: 11.73 miles
Time: 4:14:23, 2.8 mph

https://www.strava.com/activities/11175938191

240412

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

5x155
5x190
5x230

Training Max: 378

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

5x120
5x145
5x175

Training Max: 288

Warm-up 10 minute row: 2301m, 2:10.3/500m
Cool-down 10 minute row: 2326m, 2:08.9/500m

240411

Thursday 04/11/2024
Program A
10 Rounds
10 Dumbbell Power Clean
10 Burpee

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs
Score: Weight Used
Score: Total Time
Goal: Challenging but at least MOSTLY unbroken 10-15 Minutes

Scaled: 40 lb. Dumbbells
Time: 14:40 (unbroken)

Warm-up 10 minute row: 2297m, 2:10.6/500m

240410

Tuesday 04/09/2024
Program A
4 Rounds
On the Right Arm:
30 Hop Over
12 Dumbbell Power Snatch
12 Single Arm Dumbbell Overhead Lunge
On the Left Arm:
30 Hop Over
12 Dumbbell Power Snatch
12 Single Arm Dumbbell Overhead Lunge

Suggestions
Men: 40# DB
Women: 25# DB
Goal: 13-18 Minutes

Scaled: 40 lb. Dumbbell
Time: 13:38

Warm-up 10 minute row: 2261m, 2:12.6/500m
Cool-down 10 minute row: 2260m, 2:12.7/500m

Paddle: Platte River Banfield Bridge to Mississippi
Distance: 5.11 miles
Time: 2:14:04, 2.3 mph
https://www.strava.com/activities/11153035274

240409

2024 VAULT 14: "THE SIRENS"
SHIFT Version
5 Rounds
3 Inchworm
20 Air Squat
3 Inchworm
30 Seconds Continuous Movement
Rest 30 Seconds Between Rounds

Suggestions
Goal: 12-17 Minutes

Scaled: 30 Second Row
Time: 10:53
Rows: 129 + 134 + 134 + 135 + 136 = 667m, 1:52.4/500m

Warm-up 10 minute row: 2307m, 2:10.0/500m
Cool-down 10 minute row: 2437m, 2:03.1/500m

240408

Hike: Twin Lakes Sports Park and Leonard Springs Nature Park
Distance: 5.1 miles, approximate

240407

Hike: Cataract Falls State Recreation Area and McCormick's Creek State Park
Distance: 7 miles, approximate

240406

Hike: Lower Cascades Park and Griffy Lake Dam
Distance: 3.8 miles, approximate

240405

Saturday 04/06/2024
Program A
3 Rounds
Each Round is on a 3 Minute Clock:
400 Meter Run
Max Reps Dumbbell Power Clean & Jerk
Rest 2 Minutes BETWEEN ROUNDS

Suggestions
Men: 40# DBs
Women: 25# DBs
Score: Total Number of Clean and Jerks from all 3 Rounds COMBINED
Goal: 40-60

Scaled: 500m Row, 40 lb. Dumbbells
Score: 15 + 16 + 17 = 48 reps

Rows: 1:51.3, 1:51.0, 1:50.2

Warm-up 10 minute row: 2263m, 2:12.5/500m
Cool-down 10 minute row: 2336m, 2:08.4/500m

240404

Friday 04/05/2024
SHIFT Version
Every 2 Minutes for 14 Minutes
14 Unweighted Step Up
8 Dumbbell Bench Press

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Weight Used
Goal: Challenging Weight Move For Quality

Scaled: 50 lb. Dumbbells, 20" Box
Completed: 7 rounds

Warm-up 10 minute row: 2266m, 2:12.3/500m
Cool-down 10 minute row: 2301m, 2:10.3/500m

240403

Wednesday 04/03/2024
Program A
Every 2 Minutes for 16 Minutes
8 Double Dumbbell Snatch
12 Push Up
18 Air Squat

Suggestions
Men: 40# DBs
Women: 25# DBs
Score: Fastest Round Time
Score: Slowest Round Time
Goal: 1:00-1:30

Fastest Round Time: 1:18
Slowest Round Time: 1:36
Round Times: 1:18, 1:18, 1:22, 1:27, 1:29, 1:36, 1:34, 1:28

Warm-up 10 minute row: 2265m, 2:12.6/500m
Cool-down 10 minute row: 2291m, 2:10.9/500m

240402

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)

5x220
3x245
3x275

Training Max: 288

Boring But Big 5x10 @ 40%

5x10 @ 120

Warm-up 10 minute row: 2274m, 2:11.9/500m

240401

2024 VAULT 13: "SERPIENTE DE MUERTA"
Program A
2 Dumbbell Deadlift
1 Toes to Bar
1 Burpee Box Jump Over
4 Dumbbell Deadlift
2 Toes to Bar
2 Burpee Box Jump Over
6 Dumbbell Deadlift
3 Toes to Bar
3 Burpee Box Jump Over
...keep adding 2/1 rep/s each round until...
20 Dumbbell Deadlift
10 Toes to Bar
10 Burpee Box Jump Over

Suggestions
Men: 40# DBs | 20-24" Box
Women: 25# DBs | 16-20" Box
Goal: 10-16 Minutes

Scaled: 40 lb. Dumbbells, 24" Box
Time: 15:24

Warm-up 10 minute row: 2331m, 2:08.7/500m
Cool-down 10 minute row: 2239m, 2:13.9/500m