Power 30 Series 1: Session 1
Following a 30 minute clock:
0:00 - 5 Barbell Back Squat
3:00 - 5 Barbell Back Squat
6:00 - 5 Barbell Back Squat
10:00 - Max Reps (Single Set) - Barbell Back Squat
LOWER THE WEIGHT
15:00 - 5 Barbell Bench Press
18:00 - 5 Barbell Bench Press
21:00 - 5 Barbell Bench Press
25:00 - Max Reps (Single Set) - Barbell Bench Press
27:00 - 30:00 - 3 min AMRAP (As Many Rounds + Reps As Possible)
1 Push Up
1 Squat Jump
Score: Heaviest back squat weight. (Note how many reps you did for your max set in the comments)
Score: Heaviest bench press. (Note how many reps you did for your max set in the comments)
Goal: No failed reps, consistent form, and 7-10 reps on the max reps sets!
Squat: 185-205-225-10x205
Bench Press: 95-95-95-10x95
AMRAP: 22 rounds
Warm-up 10 minute row: 2337m, 2:08.3/500m
Friday, December 31, 2021
Thursday, December 30, 2021
Wednesday, December 29, 2021
211229
Wednesday 12/29/2021
5 Rounds
25 Kettlebell Overhead Swing
15 Box Jump Over
Men: 40-55# KB/DB / 22-24" Box
Women: 25-35# KB/DB / 18-20" Box
Goal: 12-18 Minutes
Scaled: 53 lb. Kettlebell Swings, 24" Box Jump Overs
Time: 9:49
Warm-up 10 minute row: 2369m, 2:06.6/500m
Cool-down 10 minute row: 2324m, 2:09.9/500m
5 Rounds
25 Kettlebell Overhead Swing
15 Box Jump Over
Men: 40-55# KB/DB / 22-24" Box
Women: 25-35# KB/DB / 18-20" Box
Goal: 12-18 Minutes
Scaled: 53 lb. Kettlebell Swings, 24" Box Jump Overs
Time: 9:49
Warm-up 10 minute row: 2369m, 2:06.6/500m
Cool-down 10 minute row: 2324m, 2:09.9/500m
Labels:
CrossFit,
Street Parking
Tuesday, December 28, 2021
211228
Tuesday 12/28/2021
PROGRAM C
4 Rounds
250 Meter Row
12 Toes to Bar
250 Meter Row
16 Alternating Barbell Front Rack Lunge
Rest 1 Minute Between Rounds
Suggestions
Men: 95-115#
Women: 65-75#
Goal: 18-22 Minutes
Scaled: 95 lb. No rest between rounds.
Time: 17:40
Warm-up 10 minute row: 2376m, 2:06.2/500m
PROGRAM C
4 Rounds
250 Meter Row
12 Toes to Bar
250 Meter Row
16 Alternating Barbell Front Rack Lunge
Rest 1 Minute Between Rounds
Suggestions
Men: 95-115#
Women: 65-75#
Goal: 18-22 Minutes
Scaled: 95 lb. No rest between rounds.
Time: 17:40
Warm-up 10 minute row: 2376m, 2:06.2/500m
Labels:
CrossFit,
Street Parking
Monday, December 27, 2021
211227
Strength - Deadlift Program Session
Once Per Week, Perform:
2 Sets of 5 Deadlifts - Same weight for both sets
THEN, make a 20-30# jump and complete:
3 Sets of 3 Deadlifts - Same weight for all sets
2x5: 225 lb.
3x3: 255 lb.
Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2305m, 2:10.1/500m
Once Per Week, Perform:
2 Sets of 5 Deadlifts - Same weight for both sets
THEN, make a 20-30# jump and complete:
3 Sets of 3 Deadlifts - Same weight for all sets
2x5: 225 lb.
3x3: 255 lb.
Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2305m, 2:10.1/500m
Labels:
CrossFit,
Street Parking
Friday, December 24, 2021
211224
Row 13,767m
Time: 59:10.5, 2:08.9/500m
Challenge Score:
300,000m
Time: 59:10.5, 2:08.9/500m
Challenge Score:
300,000m
Labels:
Concept 2 Marathon,
Street Parking
Thursday, December 23, 2021
211223
Row 13,768m
Time: 1:01:20.2, 2:13.6/500m
Challenge Score:
286,233m
Time: 1:01:20.2, 2:13.6/500m
Challenge Score:
286,233m
Labels:
Concept 2 Marathon,
Street Parking
Wednesday, December 22, 2021
211222
Row 30 minutes
7,037m, 2:07.8/500m
Challenge Score:
272,465m
Challenge Score:
272,465m
Labels:
Concept 2 Marathon,
Street Parking
Tuesday, December 21, 2021
211221
ENDURANCE | WEEK 52 | 12/20/2021
Endurance On Ramp: Session 6
7 Rounds (21 Minutes Total)
2 Minutes (Moderate) Row
Rest 1 Minute
544+546+549+551+556+558+584
Total: 3888m, 1:48.0/500m
Warm-up 10 minute row: 2337m, 2:08.3500m
Challenge Score:
265,428m
Endurance On Ramp: Session 6
7 Rounds (21 Minutes Total)
2 Minutes (Moderate) Row
Rest 1 Minute
544+546+549+551+556+558+584
Total: 3888m, 1:48.0/500m
Warm-up 10 minute row: 2337m, 2:08.3500m
Challenge Score:
265,428m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Monday, December 20, 2021
211220
2021 Vault: SHIFT "Zeus"
20 Minute AMRAP (As Many Rounds and Reps as Possible in 20 Minutes)
10 Eye Level Kettlebell Swing
5 Burpee Step Up
10 Goblet Squat
5 Burpee Step Up
10 Goblet Squat + Press
5 Burpee Step Up
Suggestions
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Goal: 6 Rounds +
Scaled: 53 lb. Kettlebell, 20" Burpee Box Step-Up, 75 lb. Barbell Thruster
Score: 4 rounds + 28 reps
Warm-up 10 minute row: 2394m, 2:05.3/500m
Cool-down 10 minute row: 2334m, 2:08.5/500m
Challenge Score:
258,964m
20 Minute AMRAP (As Many Rounds and Reps as Possible in 20 Minutes)
10 Eye Level Kettlebell Swing
5 Burpee Step Up
10 Goblet Squat
5 Burpee Step Up
10 Goblet Squat + Press
5 Burpee Step Up
Suggestions
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Goal: 6 Rounds +
Scaled: 53 lb. Kettlebell, 20" Burpee Box Step-Up, 75 lb. Barbell Thruster
Score: 4 rounds + 28 reps
Warm-up 10 minute row: 2394m, 2:05.3/500m
Cool-down 10 minute row: 2334m, 2:08.5/500m
Challenge Score:
258,964m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Saturday, December 18, 2021
211218
Row 30 minutes
6,846m, 2:11.9/500m
Challenge Score:
254,236m
6,846m, 2:11.9/500m
Challenge Score:
254,236m
Labels:
Concept 2 Marathon,
Street Parking
Friday, December 17, 2021
211217
Row 60 minutes
13,712m, 2:11.2/500m
13,712m, 2:11.2/500m
Challenge Score:
247,390m
247,390m
Labels:
Concept 2 Marathon,
Street Parking
Thursday, December 16, 2021
211216
Wednesday 12/15/2021
Program B
10 Rounds
5 Burpee Pull Up
10 Barbell Power Clean
20 Air Squat
Suggestions
Men: 75-95# Women: 55-65#
Goal: 16-20 Minutes
Scaled: 75 lb. Power Clean
Time: 18:52
Warm-up 10 minute row: 2359m, 2:07.1/500m
Challenge Score:
233,678m
Program B
10 Rounds
5 Burpee Pull Up
10 Barbell Power Clean
20 Air Squat
Suggestions
Men: 75-95# Women: 55-65#
Goal: 16-20 Minutes
Scaled: 75 lb. Power Clean
Time: 18:52
Warm-up 10 minute row: 2359m, 2:07.1/500m
Challenge Score:
233,678m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Wednesday, December 15, 2021
211215
Row 30 minutes
7,161m, 2:05.6/500m
Challenge Score:
231,319m
Challenge Score:
231,319m
Labels:
Concept 2 Marathon,
Street Parking
Tuesday, December 14, 2021
211214
ENDURANCE | WEEK 51 | 12/13/2021
Endurance On Ramp: Session 5
10 Rounds (15 Minutes Total)
30 Seconds (Hard) Row
Rest 1 Minute
Total: 1629m, 1:32.0/500m
Warm-up 20 minute row: 4624m, 2:09.7/500m
Cool-down 20 minute row: 4640m, 2:09.3/500m
Challenge Score:
224,158m
Endurance On Ramp: Session 5
10 Rounds (15 Minutes Total)
30 Seconds (Hard) Row
Rest 1 Minute
Total: 1629m, 1:32.0/500m
Warm-up 20 minute row: 4624m, 2:09.7/500m
Cool-down 20 minute row: 4640m, 2:09.3/500m
Challenge Score:
224,158m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Monday, December 13, 2021
211213
MONDAY 12/13/2021
2021 VAULT: BARBELL HERACLES/PROGRAM C
4 Rounds
250 Meter Row
6 Barbell Manmaker
250 Meter Row
12 Devil Press
Suggestions
Men: 75# Bar / 40# DBs or 45# Plate
Women: 55# Bar / 25# DBs or 25# Plate
Goal: 16-24 Min
Scaled: 75 lb. Barbell Man Makers, 45 lb. Plate Burpees
Time: 20:11
210614: 20:35 (75 lb. Barbell Man Makers, 40 lb. Dumbbell Devil Press, 200m run)
Warm-up 10 minute row: 2335, 2:08.4/500m
Challenge Score:
212,836m
2021 VAULT: BARBELL HERACLES/PROGRAM C
4 Rounds
250 Meter Row
6 Barbell Manmaker
250 Meter Row
12 Devil Press
Suggestions
Men: 75# Bar / 40# DBs or 45# Plate
Women: 55# Bar / 25# DBs or 25# Plate
Goal: 16-24 Min
Scaled: 75 lb. Barbell Man Makers, 45 lb. Plate Burpees
Time: 20:11
210614: 20:35 (75 lb. Barbell Man Makers, 40 lb. Dumbbell Devil Press, 200m run)
Warm-up 10 minute row: 2335, 2:08.4/500m
Challenge Score:
212,836m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Sunday, December 12, 2021
Saturday, December 11, 2021
211211
Row: Half Marathon (21,097m)
Time: 1:27:24.9, 2:04.3/500m
Challenge Score:
208,424m
Time: 1:27:24.9, 2:04.3/500m
Challenge Score:
208,424m
Labels:
Concept 2 Marathon,
Street Parking
Thursday, December 9, 2021
211209
Row 45 minutes
10,225m, 2:12.0/500m
Challenge Score:
187,326m
10,225m, 2:12.0/500m
Challenge Score:
187,326m
Labels:
Concept 2 Marathon,
Street Parking
Wednesday, December 8, 2021
211208
Row 45 minutes
10,086m, 2:13.8/500m
Wednesday 12/08/2021
PROGRAM C
4 Rounds
500 Meter Row
24 Kettlebell Overhead Swing
12 Box Jump
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 16-20 Minutes
Scaled: 53 lb. Kettlebell, 24" Box Jumps
Time: 15:33
Warm-up 10 minute row: 2283, 2:09.8/500m
Challenge Score:
177,102m
10,086m, 2:13.8/500m
Wednesday 12/08/2021
PROGRAM C
4 Rounds
500 Meter Row
24 Kettlebell Overhead Swing
12 Box Jump
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 16-20 Minutes
Scaled: 53 lb. Kettlebell, 24" Box Jumps
Time: 15:33
Warm-up 10 minute row: 2283, 2:09.8/500m
Challenge Score:
177,102m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Tuesday, December 7, 2021
211207
Row 45 minutes
10,353m, 2:10.3/500m
ENDURANCE | WEEK 50 | 12/6/2021
Row Version:
Endurance On Ramp: Session 4
10 Rounds (20 Minutes Total)
1:30 (Moderate) Row
Rest 30 Seconds
Total: 4196m, 1:47.2/500m
Warm-up 5 minute row: 1185m, 2:08.8/500m
Challenge Score:
162,696m
10,353m, 2:10.3/500m
ENDURANCE | WEEK 50 | 12/6/2021
Row Version:
Endurance On Ramp: Session 4
10 Rounds (20 Minutes Total)
1:30 (Moderate) Row
Rest 30 Seconds
Total: 4196m, 1:47.2/500m
Warm-up 5 minute row: 1185m, 2:08.8/500m
Challenge Score:
162,696m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Monday, December 6, 2021
211206
Row 45 minutes
10,558m, 2:07.8/500m
2021 Vault: SHIFT "Ares"
4 Rounds
10 Eye Level Kettlebell Swing
10 Sit Up
10 Eye Level Kettlebell Swing
10 Burpee
Suggestions:
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 8-15 Minutes
Scaled: 2 pood kettlebell swings, Abmat Sit-Ups
Time: 7:02
Warm-up 20 minute row: 4606m, 2:10.2/500m
Cool-down 20 minute row: 4678m, 2:08.2/500m
Challenge Score:
146,591m
10,558m, 2:07.8/500m
2021 Vault: SHIFT "Ares"
4 Rounds
10 Eye Level Kettlebell Swing
10 Sit Up
10 Eye Level Kettlebell Swing
10 Burpee
Suggestions:
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 8-15 Minutes
Scaled: 2 pood kettlebell swings, Abmat Sit-Ups
Time: 7:02
Warm-up 20 minute row: 4606m, 2:10.2/500m
Cool-down 20 minute row: 4678m, 2:08.2/500m
Challenge Score:
146,591m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Saturday, December 4, 2021
211204
Saturday 12/04/2021
PROGRAM A
Part 1: 0:00 - 5:00
30 Push Up + Taps
60 Air Squat
Rest remainder of 5 Minute window.
Part 2: 5:00 - 10:00
2 Rounds
15 Push Up + Taps
30 Air Squat
Rest remainder of 5 Minute window.
Part 3: 10:00 - 15:00
3 Rounds
10 Push Up + Taps
20 Air Squat
Goal: 2:30 - 4:00 Can you push for each part to be FASTER??
Score: 4:10, 3:42, 3:27
Warm-up 20 minute row: 4566m, 2:11.4/500m
Cool-down 20 minute row: 4627m, 2:09.6/500m
Challenge Score:
126,749m
PROGRAM A
Part 1: 0:00 - 5:00
30 Push Up + Taps
60 Air Squat
Rest remainder of 5 Minute window.
Part 2: 5:00 - 10:00
2 Rounds
15 Push Up + Taps
30 Air Squat
Rest remainder of 5 Minute window.
Part 3: 10:00 - 15:00
3 Rounds
10 Push Up + Taps
20 Air Squat
Goal: 2:30 - 4:00 Can you push for each part to be FASTER??
Score: 4:10, 3:42, 3:27
Warm-up 20 minute row: 4566m, 2:11.4/500m
Cool-down 20 minute row: 4627m, 2:09.6/500m
Challenge Score:
126,749m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Friday, December 3, 2021
211203
Row 45 minutes
10,421m, 2:09.5/500m
Tuesday 11/30/2021
PROGRAM C
Every 4 Minutes for 16 Minutes (4 Rounds Total)
16 Dumbbell Power Clean
500 Meter Row
16 Dumbbell Power Clean
Men: 40# DBs Women: 25# DBs
Score: Slowest Round
Goal: 3:00 - 3:40
Scaled: Russian Kettlebell Swings, 2 pood
Score: 3:10, 3:08, 3:09, 3:07
Warm-up 10 minute row: 2296m, 2:10.6/500m
Cool-down 10 minute row: 2318m, 2:09.4/500m
Challenge Score:
117,556m
10,421m, 2:09.5/500m
Tuesday 11/30/2021
PROGRAM C
Every 4 Minutes for 16 Minutes (4 Rounds Total)
16 Dumbbell Power Clean
500 Meter Row
16 Dumbbell Power Clean
Men: 40# DBs Women: 25# DBs
Score: Slowest Round
Goal: 3:00 - 3:40
Scaled: Russian Kettlebell Swings, 2 pood
Score: 3:10, 3:08, 3:09, 3:07
Warm-up 10 minute row: 2296m, 2:10.6/500m
Cool-down 10 minute row: 2318m, 2:09.4/500m
Challenge Score:
117,556m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Wednesday, December 1, 2021
211201
Row 45 minutes
10,041m, 2:14.4/500m
Challenge Score:
100,471m
10,041m, 2:14.4/500m
Challenge Score:
100,471m
Labels:
Concept 2 Marathon,
Street Parking
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