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