240916

2024 VAULT 11: "THE UNDERWORLD OF THE CARIBBEAN"
Program C
4 Sets
Each Set is:
500 Meter Row
Then
3 Rounds
12 Kettlebell Overhead Swing
8 Burpee
Rest 2 Minutes Between Sets

Suggestions
Men: 40-55# KB/DB
Women: 25-35# DB/DB
Goal: 4:30-7:00 Each

Scaled: 53 lb. Kettlebell.
Round times: 5:08, 5:17, 5:40, 5:32

240316: 4:55, 5:20, 5:28, 5:28

Warm-up 10 minute row: 2233m, 2:14.3/500m
Cool-down 10 minute row: 2184m, 2:17.3/500m

240915

Paddle: Platte River Banfield Bridge up river to Little Platte and Platte
Distance: 7.68 miles
Time: 3:22:31, 2.3 mph

https://www.strava.com/activities/12419954954

240914

Mountain Biking at CamRock
Distance: 10.15 Miles
Time: 1:20:42. 7.5 mph avg.
Elevation Gain: 618 ft.

https://www.strava.com/activities/12410192045

240913

Friday 09/13/2024
5 Rounds
30 Air Squat
20 Box Jump
10 Burpee Box Jump
Rest 1 Minute Between Rounds

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

Time: 21:13 (3:02, 3:06, 3:36, 3:54, 3:35)

Warm-up 10 minute row: 2148m, 2:19.5/500m

Hybrid Bike: Badger State Trail to County A and Dots
Distance: 9.79 Miles
Time: 47:35 12.3 mph avg.
Elevation Gain: 306 ft.

https://www.strava.com/activities/12403998495

240911

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)

3x280
3x320
7x360

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

Training Max: 396

Warm-up 10 minute row: 2213m, 2:15.5/500m

240910

2024 VAULT 10: "JOLLY ROGER"
Program B
Part 1
6 Min AMRAP
8 Kipping Pull Up
10 Barbell Front Squat
12 Push Up + Taps
Rest 4 Minutes After Part 1
Part 2
Repeat Score from Part 1 for Time

Suggestions
Men: 95#
Women: 65#
Score: Total Number of Completed Rounds + Any Additional Reps for Part 1
Score: Total Time for Part 2
Goal: Part 1: 3-5 Rounds Part 2: 5:30-6:30

Scaled: 95 lbs.
Part 1: 3 Rounds + 6 Pull-Ups
Part 2: 6:17

240309: Part 1: 3 Rounds + 8 Pull-Ups, Part 2: 5:53

Warm-up 10 minute row: 2296m, 2:10.6/500m
Cool-down 10 minute row: 2133m, 2:20.6/500m

240908

Paddle: Wisconsin River Muscoda to Boscobel Landing
Distance: 16.68 miles
Time: 4:46:02, 3.5 mph

https://www.strava.com/activities/12362099235

240807

Mountain Biking at Hirsch Farm
Distance: 8.90 Miles
Time: 1:28.06, 6.1 mph avg.
Elevation Gain: 758 ft.

https://www.strava.com/activities/12352291316

240906

Thursday 09/05/2024
SHIFT Version
10 Rounds For Quality
10 Second Plank Hold
6 Push Up
10 Second Plank Hold
6 (Right) Single Arm Dumbbell Bent Over Row
6 (Left) Single Arm Dumbbell Bent Over Row
Rest 1 Minute Between Each Round

Suggestions
Men: 15-30# DB/KB
Women: 10-20# DBKB
Score: Completion

Scaled: 50 lb. Dumbbell
Time:18:52 + Quality!

Warm-up 10 minute row: 2240m, 2:13.9/500m
Cool-down 10 minute row: 2213m, 2:15.5/500m

240904

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
5x265

Training Max: 306 lb.

Warm-up 10 minute row: 2284m, 2:11.3/500m
Cool-down 10 minute row: 2223m, 2:14.9/500m

240903

2024 VAULT 9: "DEVIL'S TRIANGLE"
Program A
Part 1
20 Devil Press
20 Dumbbell Hang Squat Clean
20 Devil Step Up
Rest 3 Minutes After Part 1
Part 2
15 Devil Press
15 Dumbbell Hang Squat Clean
15 Devil Step Up
Rest 3 Minutes After Part 2
Part 3
10 Devil Press
10 Dumbbell Hang Squat Clean
10 Devil Step Up

Suggestions
Men: 40# DBs | 20-24" Box
Women: 25# DBs | 16-20" Box
Goal: Part 1: 5:30-9:00 Part 2: 4:00-8:00 Part 3: 2:30-4:00

Scaled: Burpees, 35 lb. Dumbbell Hang Squat Cleans, Burpee Box Jumps, 24" Box
Time: 19:13 (5:53, 4:26, 2:54)

240302: 26:57 (9:50, 6:55, 4:12) Scaled: 35 lb. Dumbbells, 20" Box

Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2223m, 2:14.9/500m

240902

Hybrid Bike: Rountree Branch Trail
Distance: 8.46 Miles
Time: 51:51 9.8 mph avg.
Elevation Gain: 415 ft.

https://www.strava.com/activities/12309940517

240901

Paddle: Wisconsin River Boscobel Landing to Kickapoo River at Wauzeka
Distance: 11.83 miles
Time: 2:58:01, 4.0 mph

https://www.strava.com/activities/12301075649