10.19.18

Birthday shenanigans for Coach Doug BASECAMP & VERTICAL X AMRAP 5 MIN 5 HSPU (Modify as needed) 50 DU Rest 2 min AMRAP 5 NO 5 Burpees 30 RKB (70/55#) Rest 3 min AMRAP 5 MIN 5 Pushups 15 Box Jump Overs (24/20″)...

10.18.18

  BASECAMP EMOTM x 8 5 DB  Cleans + 3 HSPU Conditioning 2 RFT 25 DL 25 T2B *every min stop and perform 5 Hang DB Cleans VERTICAL X EMOTM x 8 Cleans DL + Power Clean + Jerk Conditioning 2 RFT 25 DL (205/145#) 25 T2B *every 2 min stop and perform 1 Clean N...

10.17.18

Now that is pretty good squat form! BASECAMP& VERTICAL X 5 RFT 400m run with med ball (20/14#)* 30 Wallballs 20 MB situps** *ball cannot be carried on top of head **ball can be held at chest or over...

10.15.18

Good luck to the Jenks Trojan Volleyball team at the State Championship Tournament! BASECAMP With a sustainable effort, perform 500m/20 cal bike/400m run 6 min of Hanging movements (strict pullups/l-sit pullups, T2B, Butterfly pullups, bar MU) 500m/20 cal bike/400m...

10.12.18

  BASECAMP For Time 21-15-9 DB Thrusters (50/35) Assault Bike Cals Men: 9 min cap Women: 12 min cap Rest 8 minutes For time 40 Suitcase Deadlifts (55/35#) 30 RKB Swings(70/55#) 20 OH LUNGES (10/arm) 55/35# VERTICAL X For Time 21-15-9 Thrusters (95/65#) Assault Bike...
10.10.10

10.10.10

Happy Birthday Coach Heather! BASECAMP Conditioning: 5 RFT 400m run 35 Air Squats VERTICAL X Skill: EMOTM X 8 Power Clean + Front Squat + Hang Squat Clean Conditioning: 5 RFT 400m run 35 Air...

10.9.18

BASECAMP 5 Rounds Not For Time 10m bear crawl 5 Strict Pullups 5/leg DB unilateral single leg RDL 5 Pushups 5 DB Goblet Squats 5 DB Strict Press Bench: 5 @ 75% 3 @ 85% 1+ @ 95% VERTICAL X Bench: 5 @ 75% 3 @ 85% 1+ @ 95% Squat: 6×4 @...

10.8.18

BASECAMP & VERTICAL X Warm-up: Coach led and nose breathing only Skill: Diaphragmatic breathing & sitting/standing practice Conditioning: AMRAP 12 MIN 5 Single Arm RKB rt arm (44 or 35/25#) 5 KB cleans rt arm 5 KB Push press rt arm 10 Half Tacos 5 Single Arm...

10.5.18

BASECAMP & VERTICAL X 3 RFT 9 Pushups w/ feet and hands on plates 12 Box Jumps (24/20″) 15 Ball slams (25/20#) Rest 4 min Then 2 RFT Rest 3 min Then 1 RFT Score is TOTAL...

10.4.18

  BASECAMP Skill: Muscle up kip and pull (bar or Rings) 5 min Skill: Ring dip holds (5 min) Conditioning: AMRAP 20 min 10 Pullups 10 Single Arm OH Lunge (5/arm) (55/35#) 20 Air squats VERTICAL X Skill: Muscle up kip and pull (bar or Rings) 5 min Technique: EMOTM x 10...