240731

2024 VAULT 4: "MAELSTROM"
Program C
500 Meter Row15 Unbroken Barbell Power Clean
30 Box Jump Over
15 Unbroken Barbell Power Clean
500 Meter Row
15 Unbroken Barbell Power Clean
30 Box Jump Over
15 Unbroken Barbell Power Clean
500 Meter Row

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

Scaled: 75 lb. Barbell, 24" Box.
Time: 12:42

240127: 13:14

Warm-up 10 minute row: 2234m, 2:14.2/500m
Cool-down 10 minute row: 2252m, 2:13.2/500m

240730

Row: 6000m
Time: 26:09.2, 2:10.7/500m

240730

Row: 30 minutes
Distance: 6873m, 2:10.9/500m

Row: 1000m
Time: 4:26.5, 2:13.2/500m

Row: 20 minutes
Distance: 4507m, 2:13.1/500m

240728

Row: 1 minute
Distance: 223m, 2:14.5/500m

Row: 2000m
Time: 8:53.8, 2:13.4/500m

240727

Hike: Wildcat Mound Park

Time: 1:12:52

Distance: 2.25 miles

https://www.strava.com/activities/11996111359

Mountain Biking at Levis Mound

Distance: 11.08 miles

Time: 1:46:56. 6.2 mph avg.
Elevation Gain: 776 ft.

https://www.strava.com/activities/12005878729

Paddle: Wazee Lake
Distance: 2.94 miles
Time: 1:27:10, 2.0 mph

https://www.strava.com/activities/11997970710

Swim: Wazee Lake with PFD and snorkel
Distance: 200m, not timed.

240726

Mountain Biking at Levis Mound
Distance: 6.65 Miles
Time: 1:14:18. 5.4 mph avg.
Elevation Gain: 441 ft.

https://www.strava.com/activities/11989743523

240725

Tuesday 07/23/2024
Program C
20 Minute AMRAP
15 Box Jump
250 Meter Row
12 Toes to Bar
250 Meter Row

Suggestions
Men: 20-24" Box
Women: 16-20" Box
Goal: 4-8 Rounds

Scaled: 24" Box
Score: 4 Rounds + 15 Box Jumps + 212m

Warm-up 10 minute row: 2215m, 2:15.4/500m

240724

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
3x335
3x375

Boring But Big 5x10 @ 55%
5x10 @ 220
Training Max: 391.5

Warm-up 10 minute row: 2257m, 2:12.9/500m
Cool-down 10 minute row: 2216m, 2:15.3/500m

240722

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 + 8 reps

240122: 12 rounds + 5 reps

Warm-up 10 minute row: 2248m, 2:13.4/500m
Cool-down 10 minute row: 2170m, 2:18.2/500m

240721

Hybrid Bike: M-Hill and Rountree Branch Trail
Distance: 16.19 Miles
Time: 1:13.46 13.2 mph avg.
Elevation Gain: 1083 ft.

https://www.strava.com/activities/11945796428

240720

Paddle: Grant River II County Road U to Chaffie Hollow Road

Distance: 9.23 miles
Time: 2:35:29, 3.6 mph

https://www.strava.com/activities/11938626129

240719

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: 85 lbs.
Completed: All rounds unbroken

Warm-up 10 minute row: 2232m, 2:14.4/500m
Cool-down 10 minute row: 2187m, 2:17.1/500m

240718

Extra Endurance: 30 Minute Steady
Row 30 minutes
6779m, 2:12.7/500m

240717

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
7x275

Training Max: 301.5 lb.

Boring But Big 5x10 @ 50%
5x10 @ 155

Warm-up 10 minute row: 2285m, 2:11.2/500m
Cool-down 10 minute row: 2248m, 2:13.4/500m

240715

Wednesday 07/17/2024
Program C
4 Rounds
30 Kettlebell Overhead Swing
500 Meter Row
Rest 2 Minutes Between Rounds

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Score: Fastest Round
Score: Slowest Round
Goal: 2:30-4:00

Scaled: 53 lb. Kettlebell
Time: 18:08 (3:00, 3:00, 3:04, 3:04)

Row: 7:18.8, 1:49.7/500m (1:50.0, 1:49.9, 1:50.0, 1:49.0)  

Warm-up 10 minute row: 2303m, 2:10.2/500m

240714

Saturday 07/13/2024
Team Version!
In Teams of 2 Complete:
10 Rounds
Partner 1:
5 Barbell Power Clean
5 Barbell Push Jerk
THEN
Partner 2:
5 Barbell Power Clean
5 Barbell Push Jerk
THEN
10 SHARED Barbell Power Clean & Jerk

Suggestions
Men: 95-115#
Women: 65-75#
Goal: 15-20 Minutes

Scaled: 95 lbs.
Time: 16:36. Alternating Power Clean and Jerk singles

Warm-up 10 minute row: 2181m, 2:18.8/500m

240713

2024 VAULT 2: "DAVY JONES & CALYPSO"
Team Version!
In Teams of 2
16 SHARED Push Up + Pull Across
16 SYNCHRO Alternating Dumbbell Power Snatch
NO REST
32 SHARED Push Up + Pull Across
32 SYNCHRO Alternating Dumbbell Power Snatch
NO REST
48 SHARED Push Up + Pull Across
48 SYNCHRO Alternating Dumbbell Power Snatch
NO REST
64 SHARED Push Up + Pull Across
64 SYNCHRO Alternating Dumbbell Power Snatch

Suggestions
Men: 40# DB | 75# Bar | 50-70# SB
Women: 25# DB | 55# Bar | 25-45# SB
Goal: 17-25 Minutes

Scaled: 40# Dumbbell
Time: 17:18

Warm-up 5 minute row: 1105m, 2:18.7/500m

Paddle: Platte River III, Platte Road to Big Platte Road
Distance: 8.66 Miles
Time: 2:32:51, 3.4 mph

https://www.strava.com/activities/11880705625

240711

Tuesday 07/09/2024
Program C
As Far as Possible in 15 Minutes
9 Cal (M) / 7 Cal (W) Row
2 Kipping Pull Up
9 Cal (M) / 7 Cal (W) Row
4 Kipping Pull Up
9 Cal (M) / 7 Cal (W) Row
6 Kipping Pull Up
*Continue adding 2 Kipping Pull Ups each round until 15 minute are up!

Score: Final round of COMPLETED Pull Ups + any additional work into next round (runs = 2 reps)
Goal: Complete Round of 12s+ (not to exceed the 18s)

Scaled: 9 Cal Row
Score: Completed round of 18
Time: 14:58

Warm-up 10 minute row: 2254m, 2:13.0/500m
Cool-down 10 minute row: 2234m, 2:14.2/500m

240710

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
3x315
7x355

Boring But Big 5x10 @ 55%
5x10 @ 220

Training Max: 391.5

Warm-up 10 minute row: 2236m, 2:14.1/500m
Cool-down 10 minute row: 2203m, 2:16.1/500m

240708

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: 17:49

240108: 17:39 

Warm-up 10 minute row: 2283m, 2:11.4/500m
Cool-down 10 minute row: 2221m, 2:15.6/500m

240706

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

5x200
5x230
10x260

Training Max: 301.5 lb.

Boring But Big 5x10 @ 50%
5x10 @ 155

Warm-up 10 minute row: 2281m, 2:11.5/500m
Cool-down 10 minute row: 2244m, 2:13.6/500m

Paddle: Little Platte River, Quarry Road to County O
Distance: 12.51 miles
Time: 2:54:48, 4.3 mph
Rockville (Platte River): ht/ft: 5.45 | cfs: 366(provisional)

https://www.strava.com/activities/11826113893

240705

Hybrid/eBike/car/MTB Ride: Rountree Trail / Moundview Trail to Belmont and back
Distance: 19.56 miles
Time: 1:28:11, 13.3 mph avg.
Elevation Gain: 957 ft.

https://www.strava.com/activities/11815669351

240703

Tuesday 07/02/2024
Program C
5 Rounds
18 Cal (M) / 13 Cal (W) Row
10 Barbell Power Snatch
18 Cal (M) / 13 Cal (W) Row
Rest 1 Minute Between Rounds

Suggestions
Men: 75-95#
Women: 55-65#
Goal: 2:30-4:00/round

Scaled: 75 lb. Barbell, 18 Cal Row
Time: 17:22 (2:40.1, 2:40.8, 2:41.0, 2:42.0, 2:38.6)
Row: 2446m, Time: 9:04.5, 1:51.3/500m

Warm-up 10 minute row: 2284m, 2:11.3/500m
Cool-down 10 minute row: 2352m, 2:07.5/500m

240702

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: 7:35

240101: 9:22
230703: 8:39
220223: 7:51

Warm-up 10 minute row: 2265m, 2:12.4/500m
Cool-down 10 minute row: 2264m, 2:12.5/500m

240701

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)

5x255
5x295
10x335

Boring But Big 5x10 @ 55%
5x10 @ 220

Training Max: 391.5

Warm-up 10 minute row: 2306m, 2:10.0/500m
Cool-down 10 minute row: 2271m, 2:12.1/500m