241014

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: 8:28

240414: 7:47

Warm-up 10 minute row: 2359m, 2:07.1/500m
Cool-down 10 minute row: 2253m, 2:13.1/500m

241012

Paddle at Mirror Lake
Distance: 5.62 miles
Time: 2:04:24, 2.7 mph avg.

https://www.strava.com/activities/12639926197

241011

Extra Endurance: 30 Minute Steady
Row 30 minutes
Scaled: 49:42
11475m, 2:09.9/500m

Paddle at Governor Dodge State Park, Twin Valley Lake
Distance: 4.89 miles
Time: 2:10:10, 2.3 mph avg.

https://www.strava.com/activities/12632454664

241010

Friday 10/11/2024
Ruck SHIFT Version
While Wearing a RUCK or WEIGHT VEST
6 Rounds
200 Meter Run
14 Alt Unweighted Lunge
14 Alt Dumbbell Shoulder Press

Suggestions
Men: 20-30# Ruck/Weight Vest | 25-35# DBs
Women: 10-20# Ruck/Weight Vest | 10-20# DBs
Goal: 16-24 Minutes

Scaled: 20 lb. Vest, 35 lb. Dumbbells
Time: 15:24

Warm-up 10 minute row: 2249m, 2:13.3/500m
Cool-down 10 minute row: 2251m, 2:13.2/500m

241009

Wednesday 10/09/2024

Ruck Version
While wearing a RUCK or WEIGHT VEST
3 Rounds
30 Double Dumbbell Snatch
60 Alternating Unweighted Step Up
**Step Ups are "unweighted" aside from, of course, the ruck or weight vest.

Suggestions
Men: 20-30# Ruck | 30-40# DBs | 20-24# Box
Women: 10-20# Ruck | 15-25# DBs | 16-20" Box
Goal: 17-22 Minutes

Scaled: 20 lb. Weight Vest, 35 lb. Dumbbells, 20" Box
Time: 19:40

Warm-up 10 minute row: 2282m, 2:11.4/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m

241007

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: 10:16. No rest.
Rows: 133 + 131 + 130 + 132 + 134 = 659m, 1:53.8/500m

240409: 10:53, 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

241006

Extra Endurance: 30 Minute Steady

Row 30 minutes
6665m, 2:15.2/500m

241005

Wednesday 10/02/2024

Ruck Version
While Wearing a RUCK or WEIGHT VEST
8 Rounds
8 Renegade Row
100 Meter Farmer Carry
200 Meter Run

Suggestions
Men: 20-30# Ruck/Weight Vest | 30-40# DBs
Women: 10-20# Ruck/Weight Vest | 15-25# DBs
Goal: 27-37 Minutes

Scaled: 40 lb. Dumbbells, 20 lb. Weight Vest, Push-Up + Taps
Time: 23:28

Warm-up 10 minute row: 2260m, 2:12.7/500m
Cool-down 10 minute row: 2217m, 2:15.3/500m

Paddle: Platte River III, Platte Road to Big Platte Road
Distance: 8.74 Miles
Time: 2:45:09, 3.2 mph

https://www.strava.com/activities/12585561629

241003

Friday 10/04/2024

Ruck Version
While Wearing a RUCK or WEIGHT VEST
1 Mile Run
Then...
30 Dumbbell Hang Power Clean & Jerk
120 Air Squat
30 Dumbbell Hang Power Clean & Jerk

Suggestions
Men: 20-30# Ruck/Weight Vest | 30-40# DBs
Women: 10-20# Ruck/Weight Vest | 15-25# DBs
Goal: Mile: 7-13 Minutes Total: 17-25 Minutes

Scaled: 20 lb. Weight Vest, 40 lb. Dumbbells
Mile Time: 10:07
Total Time: 23:46

Warm-up 10 minute row: 2299m, 2:10.4/500m

241002

Extra Endurance: 30 Minute Steady
Row 30 minutes
7,315m, 2:03.0/500m

241001

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
3x265
1x295

Training Max: 306

Warm-up 10 minute row: 2263m, 2:12.5/500m
Cool-down 10 minute row: 2289m, 2:11.0/500m

240929

2024 VAULT 13: "SERPIENTE DE MUERTA"
SHIFT Version
10 Min AMRAP
12 Dumbbell Deadlift
8 Lying Leg Lifts
4 Low Burpee Box Jump

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Goal: 5-7+ Rounds

Scaled: 40 lb. Dumbbells, 20" Box
Score: 7 rounds + 4 Deadlifts

Warm-up 10 minute row: 2143m, 2:19.9/500m

Hybrid Bike: Rountree Branch Trail plus Belmont Trail
Distance: 22.69 Miles
Time: 1:54:15 11.9 mph avg.
Elevation Gain: 1065 ft.

240928

Paddle: Wisconsin River Otter Creek Landing to Muscoda Boat Landing
Distance: 15.33 miles
Time: 3:45:47, 4.1 mph

https://www.strava.com/activities/12526706779

240927

Extra Endurance: 30 Minute Steady

Row 30 minutes
6,609m, 2:16.1/500m

240925

Wednesday 09/25/2024
Program C
BTE Double Interval "Helen" Workout // Interference
Part 1: 0:00-12:00
3 Rounds
18 Cal (M) / 13 Cal (W) Row
21 Kettlebell Overhead Swing
12 Kipping Pull Up
Part 2: 12:00-21:00
2 Rounds
18 Cal (M) / 13 Cal (W) Row
21 Kettlebell Overhead Swing
12 Kipping Pull Up
Part 3: 21:00-???
1 Round
18 Cal (M) / 13 Cal (W) Row
21 Kettlebell Overhead Swing
12 Kipping Pull Up

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: Maximize Rest. Keep Intensity HIGH for all 3 Parts.

Scaled: 53 lb. Kettlebell
Round Times: 7:54, 6, 22, 3:31

Warm-up 10 minute row: 2238m, 2:14.0/500m
Cool-down 10 minute row: 2113m, 2:22.9/500m

240924

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)

5x300
3x340
3x380

Boring But Big 5x10 @ 60%
5x10 @ 240
Training Max: 396

Warm-up 10 minute row: 2203m, 2:16.1/500m
Cool-down 10 minute row: 2208m, 2:15.8/500m

240923

2024 VAULT 12: TREASURE OF CORTÉS
Program B
2 Rounds
40 Barbell Push Press
40 Alternating Dumbbell Farmer Step Up
200 Meter Dumbbell Shoulder Rack Carry
Rest 3 Minutes Between Rounds

Suggestions
Men: 95# | 40# DBs | 20-24" Box/Step
Women: 65# | 25# DBs | 16-20" Box/Step
Goal: 6-9 Minutes per round

Scaled: 95 lb. Barbell, 40 lb. Dumbbells, 20" Box
Time: 19:41 (8:20, 8:21)

240324:19:10 (7:58, 8:12)

Warm-up 10 minute row: 2313m, 2:09.7/500m
Cool-down 10 minute row: 2212m, 2:15.6/500m

240921

Paddle: Platte River Airport Road at Ellenborro to Big Platte Road
Distance: 13.16 Miles
Time: 4:33:25, 2.9 mph

https://www.strava.com/activities/12470097971

240919

Extra Endurance: 30 Minute Steady

Row 30 minutes
7,164m, 2:05.6/500m

240918

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. Mixed up and did last cycle weight by accident.

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

Warm-up 10 minute row: 2276m, 2:11.8/500m
Cool-down 10 minute row: 2239m, 2:13.9/500m

240917

Extra Endurance: 30 Minute Steady
Row 30 minutes
6,855m, 2:11.2/500m

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