11.18.19

BASECAMP AMRAP 14 MIN 5 strict pullups 10 burpees 15 ball slams 20 abmat situps 30 walking lunges VERTICAL X 3 rounds 5 box jumps 5 jumping ball slams 10 burpees Then Front Squat Warm up 3@50, 3@60, 3@65 3@70 1@80 3@75 1@85 3@80 1@90...

11.15.19

BASECAMP 5 sets of 5 with Trap Bar Work to a heavy 5 rep The For time 21-15-9 Jumping Pullups DB Thrusters *7 min time cap VERTICAL X Deadlift: 5,4,3,2,1 70,75,80,85,90٪ Then For time 21-15-9 Jumping Chest 2 Bar Pullups Thrusters *6 min...

11.14.19

BASECAMP 3 RFT 250m row 10 American KB swings (55/35#) Rest 5 min 3 RFT 20 Wallballs (20/14#) 10 Dips VERTICAL X 3 RFT 250m row 10 Hang Power Snatches (75/55#) Rest 5 min 3 RFT 20 Wallballs (20/14#) 10...

11.13.19

BASECAMP & VERTICAL X 30min Flow…at 65-70% 3 rounds of ‘Cindy’ 2 rounds of: 30 DU, 30 abmat situps 1 round of: 1K Bike, 20 RKB Swings, 10 PVC Jumps Then repeat

11.12.19

BASECAMP 10 Rounds at 85% effort 5 DB  Power Cleans (50/35#) 10 Burpees 10,9,8,7…1 T2B Rest about a minute between rounds VERTICAL X 10 Rounds at 85% effort 5 Clean and Jerk (95/65#) 10 Burpees 10,9,8,7…1 T2B Rest about 1 minute between...

VETERANS DAY

We at Vertical Limit Fitness wanted to take a moment and thank all.of the Veteran’s today. Who we are, and what we do could not even be, without the sacrifices you and your families have made. Thank you from the bottom of our hearts....

11.11.19

BASECAMP 4 Rounds each separately timed 250 row 15 DB Push Press (50/35#) 20 DB Snatch (alternating) Rest 4 min between rounds VERTICAL X 1 round 250m row 15 thrusters (95/65#) 250m row Then Front Squat 5 @ 50%, 5@55%, 5@60% 4@70% 2@80% 4@70% 2@80% 4@70% 2@80% Rest...

11.8.19

BASECAMP & VERTICAL X AMRAP 6 MIN 10m Broad Jump 10m Bear Crawl 20 abmat situps 20 burpees Rest 6 min and repeat

11.7.19

BASECAMP & VERTICAL X NOT FOR TIME 5 rounds 5 Rt arm KB Cleans from the hang 20m right arm front rack carry 5 Lt Arm KB cleans from the hang 20m left arm front rack carry 10 Russian KB Swings 10/ side KB contralateral RDL  ...

11.6.19

BASECAMP & VERTICAL X 15 MIN MOBILITY THEN With a Partner 100 cal bike 100 slamballs/wallballs 50 T2B 50 Cal Row 100 Pushups 50 cal row 50 Russian KB Swings (55/35#) 100 cal bike *partner must be holding a 100#/50# bag bear hug style for reps to...