240629

Bike: Grant River Recreation Area to Banfield Bridge

Distance: 42.92 miles
Time: 3:03:25, 14.0 mph avg.
Elevation Gain: 3,117 ft.

https://www.strava.com/activities/11769883885

240628

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

240627

Thursday 06/27/2024
Program A
50 Burpee
100 Wall Ball
50 Burpee
100 Kettlebell Overhead Swing

Suggestions
Men: 40-55# KB/DB / 20#ish Ball
Women: 25-35# KB/DB / 13-15# Ball
Goal: 13-18 Minutes

Scaled: 20 lb. Wall Ball, 53 lb. Kettlebell
Time: 26:28

Warm-up 10 minute row: 2244m, 2:13.6/500m

240626

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

5x155
5x195
5x235

Training Max: 387

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
5x150
5x180

Training Max: 297

Warm-up 10 minute row: 2241m, 2:13.8/500m
Cool-down 10 minute row: 2313m, 2:09.7/500m

240624

Extra Endurance: 30 Minute Steady
Row 30 minutes
6853m, 2:11.3/500m

240623

Saturday 06/22/2024
Team Version!
In Teams of 2
7 Rounds
Partner 1:
200 Meter Run

While Partner 2:
7-10 Toes to Bar
+ Max Reps Air Squat

THEN
Partner 1:
7-10 Toes to Bar
+ Max Reps Air Squat

While Partner 2:
200 Meter Run

There is no rest!! This version can be done with V-Ups as in Programs A/C and/or with:
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal ( W) Row

Score: Total COMBINED Air Squats
Score: Total Time
Goal: 200-350 Reps 13-20 Minutes

Scaled: 7 Toes-to-bar/10 Weighted Sit-Ups, 18/13 Cal. Row
Time: 17:32
Squats: 19 + 20 + 20 + 20 + 20 + 21 + 21 = 141/311 Combined Total

Warm-up 5 minute row: 1114m, 2:17.1/500m

Paddle: Sugar River, Belleville to Dayton
Distance: 4.49 miles
Time: 1:05:49, 4.1 mph

https://www.strava.com/activities/11722621237

240622

2024 VAULT 25: "THE KRAKEN"
Program B
10 Barbell Power Snatch
10 Barbell Front Squat
9 Barbell Power Snatch
9 Barbell Front Squat
...Continue reducing by 1 rep each round until...
1 Barbell Power Snatch
1 Barbell Front Squat

Rest Rest 3 Minutes, THEN

1 Barbell Power Snatch
1 Barbell Front Squat
2 Barbell Power Snatch
2 Barbell Front Squat
...Continue adding by 1 rep each round until...
10 Barbell Power Snatch
10 Barbell Front Squat

Suggestions
Men: 75#
Women: 55#
Goal: Part 1: 8-12 Minutes Part 2: 9-13 Minutes

Scaled: 75 lbs.
Part 1 Time: 7:24
Part 2 Time: 10:19

Warm-up 10 minute row: 2200m, 2:17.4/500m

240619

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)

5x225
3x255
3x285

Training Max: 297

Boring But Big 5x10 @ 50%
5x10 @ 150

Warm-up 10 minute row: 2260m, 2:12.7/500m
Cool-down 10 minute row: 2239m, 2:13.9/500m

240618

SUNS OUT GUNS OUT SERIES 2: SESSION 3
Complete:
21 Bench Press
21 Bent Over Row
18 Bench Press
18 Bent Over Row
15 Bench Press
15 Bent Over Row
12 Bench Press
12 Bent Over Row
9 Bench Press
9 Bent Over Row
6 Bench Press
6 Bent Over Row
3 Bench Press
3 Bent Over Row

Scaled: 75 lbs.
Completed: All rounds unbroken

Warm-up 10 minute row: 2227m, 2:14.7/500m
Cool-down 10 minute row: 2211m, 2:15.6/500m

240617

2024 VAULT 24: "CUTTHROAT ISLE"
Program B
100 Meter Walking Plate Overhead Lunge
Then...
10 Rounds
8 Barbell Power Clean
6 Barbell Push Jerk
4 Bar Facing Burpee
Then (After 10 Rounds)...
100 Meter Walking Plate Overhead Lunge

Suggestions
Men: 45# Plate | 75-95#
Women: 25# Plate | 55-65#
Goal: 20-30 Minutes

Scaled: 35 lb. Plate, 75 lb. Barbell
Time: 28:20

240615

Mountain Biking at Interstate Power Preserve
Distance: 11.04 Miles
Time: 1:33:11. 7.1 mph avg.
Elevation Gain: 1099 ft.

https://www.strava.com/activities/11660218245

240614

Thursday 06/13/2024
Program A
9 Minute AMRAP
3 Wall Walk
9 Toes to Bar

Goal: 6-9 Rounds

Score: 4 Rounds + 3 Wall Walks

Warm-up 10 minute row: 2196m, 2:16.6/500m
Cool-down 10 minute row: 2261m, 2:12.6/500m

240613

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)

5x295
3x330
3x370

Boring But Big 5x10 @ 50%
5x10 @ 195
Training Max: 387

Warm-up 10 minute row: 2238m, 2:14.0/500m
Cool-down 10 minute row: 2223m, 2:14.9/500m

240612

Tuesday 06/11/2024
Program A
Every Minute On the Minute For 12 Minutes
10 Dumbbell/ Kettlebell Overhead Swing
6 Push Up + Pull Across

Suggestions
Men: 40-50# DB/KB
Women: 25-35# DB/KB
Score: Fastest Round
Score: Number of Rounds Where All Work is Completed Within the Minute
Goal: 0:35-:50 All 12!

Scaled: 53 lb. Kettlebell, 45 lb. Dumbbell
Fastest Round: 0:40.
Rounds Completed: 12

Warm-up 10 minute row: 2286m, 2:11.2/500m
Cool-down 10 minute row: 2260m, 2:12.7/500m

240610

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)

3x210
3x240
7x270

Training Max: 297 lb.

Boring But Big 5x10 @ 50%
5x10 @ 150

Warm-up 10 minute row: 2345m, 2:08.0/500m
Cool-down 10 minute row: 2232m, 2:14.4/500m

240609

Gravel Bike: M-Hill and Rountree Branch Trail
Distance: 17.32 Miles
Time: 1:16:18 13.6 mph avg.
Elevation Gain: 1061 ft.

https://www.strava.com/activities/11614449018

240608

2024 VAULT 23: "DRAGON'S EYE"
SHIFT Version
4 Rounds
20 Air Squat
15 Inverted Row
10 Goblet Squat
1 Minute Continuous Movement

Suggestions
Men: 40-55# DB/KB
Women: 15-35# DB/KB
Goal: 10-15 Minutes

Scaled: Pull-ups, 53 lb. Kettlebell, Row
Time: 14:39

Warm-up 10 minute row: 2201m, 2:16.3/500m
Cool-down 10 minute row: 2248m, 2:13.4/500m

240607

Friday 06/07/2024
50 Kettlebell Overhead Swing
50 Push Up
100 Double Unders / DB Hop Overs
35 Kettlebell Overhead Swing
35 Push Up
70 Double Unders / DB Hop Overs
20 Kettlebell Overhead Swing
20 Push Up
40 Double Unders / DB Hop Overs

Suggestions
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Goal: 14-19 Minutes

Scaled: 53 lb. Kettlebell, DB Hop Overs
Time: 16:37

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2229m, 2:14.5/500m

Paddle: Little Platte River, Quarry Road to County O
Distance: 12.63 miles
Time: 3:06:06, 4.1 mph
Rockville (Platte River): ht/ft: 5.03 | cfs: 248 (provisional)

https://www.strava.com/activities/11599688050

240606

Tuesday 05/03/2022

SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

240604

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)

3x275
3x310
7x350

Boring But Big 5x10 @ 50%
5x10 @ 195

Training Max: 387

Warm-up 10 minute row: 2333m, 2:08.5/500m

240603

Tuesday 06/04/2024
Program C
3 Rounds
500 Meter Row
18 Burpee Pull Up

Goal: 11-16 Minutes

Time: 13:34
Rows: 1:51.7, 1:54.4, 1:53.4

Warm-up 10 minute row: 2249m, 2:13.3/500m
Cool-down 10 minute row: 2280m, 2:11.5/500m

240601

2024 VAULT 22: "JUMBEE"
Program B
100 Air Squat
30 Barbell Deadlift
60 Alternating Dumbbell Step Up Over
30 Barbell Deadlift
100 Air Squat

Suggestions
Men: 135-185# | 40# DBs | 20-24" Box/Step
Women: 95-125# | 25# DBs | 16-20" Box/Step
Goal: 13-19 Minutes

Scaled: 165 lb. Barbell, 40 lb. Dumbbells, 20" Box
Time: 17:22

Warm-up 10 minute row: 2139m, 2:20.2/500m