7/18 & 19

THURSDAY Basecamp & Vertical X EMOTM X 20 Odd: 15 Wallballs Even: DU (10,20 30,40,50,50,40,30,20,10) FRIDAY Basecamp: AMRAP 4 Min 5 KB Push Press per arm (55/35#) 10 RKB Swings (55/35#) 10m Burpee Broad Jump Rest 3 min and Repeat Rest 3 min and Repeat Vertical X:...

WEDNESDAY 7/17

BASECAMP & VERTICAL X 5 Rounds – Each  individually timed 15 Pushups 15 T2B 50 m Farmers Carry Rest 3 minutes between each round  

Week of July 15th

MONDAY Basecamp 5×8 Sandbag Squats Rest 2 to 3 minutes between sets Then AMRAP 12 min 8 DB Snatch Right arm 8 Pullups 8 DB Snatch Left Arm 8 Box Jumps Vertical X AMRAP 8 min 8 DB Snatch Right arm 8 Pullups 8 DB Snatch Left Arm 8 Box Jumps Then Back Squats:...

Week of July 8

MONDAY Basecamp: 5×5 Dbl. KB Front Squat Tabata Pullups Pushups Squats DU Vertical X: Front Squats 5×3 @ 90% of heavy 5 rep Tabata: pullups, pushups, squats, DU TUESDAY – 40, 30, 20, 10 Basecamp: plate G2OH, OH Lunge,  Cal row Vertical X: 15 min . 3...

July 4th, 2019

Happy Independence Day! Today we celebrate our Freedom of everything!  We do this by honoring a fallen hero, Glen Doherty. For time 30 Clean and Jerks (135/95#) 1 mile run 10 Rope Climbs 1 mile run 100...

Week of July 1

THURSDAY JULY 4TH: 9AM ONLY NO CLASS FRIDAY OR SATURDAY Monday: 2 RFT 50 RKB (70/55#) 400m run 30 T2B 20 front squats (135/95#)* 10 bar facing burpees *bar comes from the ground Tuesday: EMOTM x 20 min Odd: 3 Deadlifts + 3 max effort PVC jumps* Even:  10 deficit...

Week of June 23

MONDAY BASECAMP & /VERTICAL X 4 RFT 400m run 15 RKB Swings (70/55#) 10 box jumps (24/20″) TUESDAY BASECAMP 27-21-15-9 Goblet Squat Straight leg situps Hand Release Pushups Cal Row VERTICAL X Front Squat: 5×5 @ 85% of heavy 5 rep from last week Then...

6.21.19

HAPPY SUMMER! TRAIN HARD, PLAY HARD! BASECAMP A. 5 D-Ball over shoulder 200M run B. 10 pullups (5 strict) 400m run Perform set A at Max effort Then rest 2 min Perform Set B at Max effort Then rest 2 min Repeat A & B 3 to 4 times VERTICAL X A. 5 DL (255/185#) 200M...

6.18.19

BASECAMP & VERTICAL X Pushups: 10, 20, 30, 40, 50 Du: 10, 20, 30, 40, 50* T2B: 15,15,15,15,15 *3 attempts to perform DU unbroken. Then just complete reps or modifications

6.17.19

MONDAY BASECAMP & VERTICAL X Death by…alternating 2 cals/reps Odd minute: row/burpee Even: rest TUESDAY BASECAMP AMRAP 5 MIN 10 Wallballs (20/14#) 10 RKB Swings Rest 5min & repeat Rest 5min & repeat VERTICAL X AMRAP 5 MIN 10 Wallballs (20/14#) 5...