240831

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

240830

Wednesday 08/28/2024
Program A
4 Rounds
200 Meter Run
20 Dumbbell Hang Power Clean
200 Meter Run
Rest 1 Minute Between Each Round

Suggestions
Men: 40# DBs
Women: 25# DBs
Score: Slowest Round Only
Goal: 2:15-3:00

Scaled: 40 lb. Dumbbells
Time: 14:33 (2:52, 2:53, 2:54, 2:54)

Hybrid Bike: Badger State Trail
Distance: 13.61 Miles
Time: 1:03.34 12.2 mph avg.
Elevation Gain: 237 ft.

https://www.strava.com/activities/12284831841

240829

2024 VAULT 8: "SALAZAR

"TEAM Version!
30 Min EMOM
Min 1 - Partner 1:
5 Toes to Bar
10 Alternating Dumbbell Power Snatch
Max Reps Air Squat
While Partner 2 Rests.
Min 2: Switch!

Suggestions
Men: 40-50# DB | 75-95# Bar | 50-70# SB
Women: 25-35# DB | 55-65# Bar | 25-45# SB
Score: Total Number of COMBINED Air Squats
Goal: 300-650 Reps

Scaled: Toes to Kettlebell, 40 lb. Dumbbell, Max Rep Russian Kettlebell Swings 53 lbs.
Total: 478 reps (Me: 178, Patty: 300)

240828

MTN #1: BIKE, ROW, RUN, STAIRS

10 Minutes of One of the Following:
Run
Row
Assault Bike
Concept 2 Bike

Scaled: 10 Minute Row
Distance: 2346m, 2:07.8/500m

240827

BOTB TESTER
SHIFT Version
4 Rounds
6 Push Up + Taps
9 Burpee
12 Kettlebell Eye Level Swing
1 Minute Continuous Movement

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 12-16 Minutes

Scaled: 53 lb. Kettlebell/Row
Time: 9:56
Row: 1009m, 1:58.9/500m

240805: 11:13

230822: 9:34
230731: 10:52

Warm-up 10 minute row: 2185m, 2:17.2/500m
Cool-down 10 minute row: 2246m, 2:13.5/500m

240826

2024 VAULT 8: "SALAZAR"
TEAM Version!
30 Min EMOM
Min 1 - Partner 1:
5 Toes to Bar
10 Alternating Dumbbell Power Snatch
Max Reps Air Squat
While Partner 2 Rests.
Min 2: Switch!

Suggestions
Men: 40-50# DB | 75-95# Bar | 50-70# SB
Women: 25-35# DB | 55-65# Bar | 25-45# SB
Score: Total Number of COMBINED Air Squats
Goal: 300-650 Reps

Scaled: 40 lb. Dumbbell
Total: 599 reps (Me: 239, Coach Molly: 360)

Warm-up 10 minute row: 2244m, 2:13.6/500m
Cool-down 10 minute row: 2166m, 2:18.5/500m

240825

Paddle: Kickapoo River at Wauzeka to Wisconsin River Bridgeport Landing

Distance: 12.00 miles
Time: 3:28:44, 3.5 mph

https://www.strava.com/activities/12242128992

240823

MTN #2: RUCK OR BABY CARRY
20-30 Minutes of:
Ruck or Baby Carry

20 Minute Ruck with 20 lb. Weight Vest and Backpack with 25 lb. plate

240822

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: 90 lbs.
Completed: All rounds unbroken

Warm-up 10 minute row: 2218m, 2:15.2/500m
Cool-down 10 minute row: 2158m, 2:19.0/500m

240821

Extra Endurance: 30 Minute Steady

Row 30 minutes
6775m, 2:12.8/500m

240820

2024 VAULT 7: "BLOOD MOON"
TEAM Version
10 SYNCHRO Barbell Atlas Lunge
10 SHARED Barbell Power Clean & Jerk
9 SYNCHRO Barbell Atlas Lunge
10 SHARED Barbell Power Clean & Jerk
... Continue decreasing Atlas Lunge by 1 rep, keeping C&J at 10 until...
1 SYNCHRO Barbell Atlas Lunge
10 SHARED Barbell Power Clean & Jerk

Suggestions
Men: 75-95# Bar | 40# DBs | 50-70# SB
Women: 55-65# Bar | 25# DBs | 25-45# SB
Goal: 16-24 Minutes

Scaled: 75 lb. Barbell
Time: 16:24

Warm-up 10 minute row: 2249m, 2:13.3/500m
Cool-down 10 minute row: 2128m, 2:20.9/500m

240819

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)

5x260
5x300
10x340

Boring But Big 5x10 @ 60%
5x10 @ 240

Training Max: 396

Warm-up 10 minute row: 2172m, 2:18.1/500m
Cool-down 10 minute row: 2165m, 2:18.5/500m

240818

2024 VAULT 6: "THE TIMEKEEPER"
TEAM Version
Every 4 Minutes
Partner 1: 12 Dumbbell Push Press
TOGETHER - 200 Meter Run
Partner 2: 12 Dumbbell Push Press
With Time Remaining in 4 Min, and One Person Working at a Time:
Max Reps Burpee Pull Up
Continue until 120 COMBINED Burpee Pull Ups are Completed!

In place of the run you can also do:
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row

Suggestions
Men: 40-50# DBs | 75-95# Bar
Women: 25-35# DBs | 55-65# Bar
Goal: 20-28 Minutes

Scaled: 35 lb. Dumbbels. 18 Calorie Row.
Time: 16:00 (9+9+8+7+7+6)

Warm-up 10 minute row: 2225m, 2:14.8/500m
Cool-down 10 minute row: 2168m, 2:18.3/500m

240816

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

240815

MTN #1: BIKE, ROW, RUN, STAIRS
10 Minutes of One of the Following:
Run
Row
Assault Bike
Concept 2 Bike

Scaled: 10 Minute Spin Bike
Distance: 3.7 km

240814

MTN #1: BIKE, ROW, RUN, STAIRS

10 Minutes of One of the Following:
Run
Row
Assault Bike
Concept 2 Bike

Scaled: 10 Minute Spin Bike
Distance: 3.6 km

240813

MTN #1: BIKE, ROW, RUN, STAIRS

10 Minutes of One of the Following:
Run
Row
Assault Bike
Concept 2 Bike

Scaled: 10 Minute Spin Bike
Distance: 3.6 km

240812

MTN #1: BIKE, ROW, RUN, STAIRS
10 Minutes of One of the Following:
Run
Row
Assault Bike
Concept 2 Bike

Scaled: 10 Minute Spin Bike
Distance: 3.2 km

240811

MTN #2: RUCK OR BABY CARRY

20-30 Minutes of:
Ruck or Baby Carry

Ruck with luggage at O'Hare and LaGuardia.
Total: 2.5 miles

240810

Walk/Ruck at Met Cloisters and Empire State Building
Total: 6.3 miles

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

Goal: 7-11 Minutes

Time: 8:00. EMOM

240809

MTN #2: RUCK OR BABY CARRY
20-30 Minutes of:
Ruck or Baby Carry

Walk/Ruck at Grand Central Station, Museum of Modern Art, Tenement Museum
Total: 8.5 miles

240808

MTN #2: RUCK OR BABY CARRY
20-30 Minutes of:
Ruck or Baby Carry

Walk/Ruck at Metropolitan Museum of Art
Total: 6.5 miles

240807

MTN #2: RUCK OR BABY CARRY
20-30 Minutes of:
Ruck or Baby Carry

Walk/Ruck at Museum of Natural History and Central Park
Total: 7.8 miles

240806

MTN #2: RUCK OR BABY CARRY
20-30 Minutes of:
Ruck or Baby Carry

Ruck with luggage at O'Hare and LaGuardia.
Walk with backpack at Battery Park.
Total: 5.2 miles

240805

BOTB TESTER
SHIFT Version
4 Rounds
6 Push Up + Taps
9 Burpee
12 Kettlebell Eye Level Swing
1 Minute Continuous Movement

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 12-16 Minutes

Scaled: 53 lb. Kettlebell/Row
Time: 11:13
Row: 975m, 2:03.0/500m

2024 VAULT 5: "BLACK PEARL"
TEAM Version
150 SHARED Devil Power Clean
Every time you want to switch who is working, you must BOTH do:
7 Dumbbell Squat

In place of the Devil Power Clean:
230 Cal (M) / 170 Cal (W) Row
-OR- 200 Cal (M+W) Row

Suggestions
Men: 40# DBs | 95-115# Bar
Women: 25# DBs | 65-75# Bar
Goal: 18-28 Minutes

Scaled: 115 Cal Row (5 rounds of 23 Cal), 40 lb. Dumbbells
Time: 16:15
Row: 1620m, 6:06.2, 1:53.0/500m

240803

Paddle: Wisconsin River Bridgeport Landing to Mississippi River and Wyalusing State Park Boat Launch
Distance: 9.65 miles
Time: 3:02:40, 3.2 mph

https://www.strava.com/activities/12054765901

240802

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)

5x230
3x260
3x290

Training Max: 301.5

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

Warm-up 10 minute row: 2243m, 2:13.7/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

240801

Row: 10,000m

Time: 41:43.4, 2:05.1/500m