Week of May 20th

  MONDAY – All Classes 5 RFT 30/20 Cal row 15 RKB Swings (70/53#) 10 Goblet Squats (70/53#) TUESDAY – All Classes 3 Rounds NOT for time 20/15 cal bike 15 rt arm DB snatch (50/35#) 15 left arm DB snatch 10 Strict pullups 5 max effort PVC or box jumps...

Week of May 13th

MONDAY BASECAMP Every 2 minutes for 16 minutes: 6 D-Ball to shoulder Then 3 Rounds 9 Burpees 6 DL 3 HSPU VERTICAL X Every 2 minutes for 12 minutes: Work to. Heavy clean and jerk Then 3 Rounds 9 bar Facing Burpees 6 HSPU 3 DL @ 75% 1RM Rnd 1 @ 75% effort Rnd 2 @ 85%...

5.10.19

BASECAMP/VERTICAL X/CORE FOUNDATIONS 4 sets 200m run 15 Pushups Then 4 sets 100 m run 10...

Week of May 6th

MONDAY: Basecamp/Vertical X/Core Foundations 3 Rounds 50 Air Squats 50 Abmat Situps 25 Pullups 10 Box Jump Overs (30/24″) TUESDAY BASECAMP 5 sets 4 Trap Bar or KB DL + 40m carry + 12 T2B + 40 DU *increase weight each set VERTICAL X Deadlift: 4,4,4,4,4 Increase...

5.3.19

BASECAMP & CORE FOUNDATIONS EMOTM  X 20 min Min 1: 10 Ball Slams Min 2: 5 Strict Pullups Min 3: 10 seated DB Strict Press Min 4: 5/ side Pallof Press VERTICAL X Strength: Work to a heavy Push Press Conditioning EMOTM: 14 min ODD: 10 Push Press (75/55#) EVEN: 7/5...

5.2.19

  BASECAMP Turkish get up practice Then AMRAP 5min 35/25 Cal Row Max med ball cleans (20/16#) Rest 5 AMRAP 5 MIN 30/20 cal row Max Med ball cleans Rest 5 AMRAP 5min 25/15Cal Row Max Med ball cleans VERTICAL X 10 min Handstand Practice Then AMRAP 5min 30/20 Cal Row Max...

Week of April 29th

MONDAY Basecamp & Vertical X  4 RFT 50 DU 25 Wallballs 15 T2B TUESDAY Basecamp Not For Time: 5 rounds 10 D-Ball over shoulder 5 Broad Jumps 10 Ball Slams 5 Burpees to 6″ touch Vertical X Deadlift: 7,7,5,5,3,3,1 WEDNESDAY Basecamp & Vertical X &...

4.26.19

NO Saturday class, INSTEAD come cheer on Coach Ash, Coach Such and Malynn at the strongman competition at Pillar strength . 81st and 145th https://www.pillar-strength.com/events/2019strongmanopen FAST AND FURIOUS FRIDAY BASECAMP Wallballs SDHP Burpees Row VERTICAL X 4...

Week planning

MONDAY: 4.22 BASECAMP & VERTICAL X 2 person team…AMRAP 20 MIN 21/15 Cal Bike 15 Pullups 12 Box Jumps (24/20″)* *BC 3x only can do 10 SB squats CORE FOUNDATIONS Sled work TUESDAY: 4.23 BASECAMP 5×10 Sandbag Squats* (increasing in weight)...

4.19.19

Today is Good Friday. Today marks the day that Jesus died on the Cross for our sins and to be the unselfish sacrificial lamb that would take the punishment of death for us. In 3 days, Sunday, He rises to defeat death, for us! THANK YOU LORD! For God so loved the...