6.22.18

FAST AND FURIOUS FRIDAY! BASECAMP Max rounds in 3 minutes of: 50/35# DB Hang cleans, 3 reps 6 Pull-ups 9 Squats Rest 1 minute. Repeat for a total of 3 cycles. Post total rounds completed for each of the 3 individual cycles. Then 15 min of mobility. VERTICAL X  Max...

6.22.18

Had a great day celebrating Jason today. Great work by everyone. BASECAMP & VERTICAL X 5 sets Bent over DB Row Then 5 x 500m row *keep each 500 within 5 seconds. *today is about learning to keep a STEADY, FAST pace, but not redlining. *REST no more than 4 min...
6.21.18

6.21.18

  Join us in sending our friend Jason Davis off. As he prepares to move. Today we do ‘DAVIS’ BASECAMP AMRAP 13 min In teams of 4… 2 partners will perform, Part A 10 DB DLs (50/35#) 12 synchronized DB facing burpees 2 partners will perform, Part B 30...

6.19.18

BASECAMP 3×10 OH single arm KB lunge (55/35#) 3×8 KB Front Rack Squat (55/35#) 3×5 sandbag on shoulders squat Conditioning: For Time 21-15-9 HSPU Pushups Ring dips VERTICAL X  5×5 OHS @65% 5×5 FS @65% 5×5 BS @65% Conditioning: For Time 21-15-9 HSPU...
6.18.18

6.18.18

BASECAMP & VERTICAL X 50 Burpees for Time* *MUST jump back, jump up and jump and clap overhead Rest 7 min and then EMOTM x 16 Odd: 13/9 cal bike or row Even: 10 RKB (70/55#)

6.15.18

BASECAMP & VERTICAL X  4 Rounds Not For Time 400m run 50 M Farmers Carry (AHAP) 40 Air squats 30 Grasshoppers 20 Single leg hip thrusts (10/leg)      ...

6.14.18

BASECAMP Skill/strength 5 x chin over bar hold + negative Rest 1 min between each set 8 minutes to work ring MU turn over progression Then EMOTM x 10 Odd: 5 Deadlift (85%) Even: 6 Box overs (30/24″)* *Hands may touch box on box over VERTICAL X Skill/strength 5 x...

6.13.18

  BASECAMP 7 Sets For Time 8 KB Front Rack Lunges (55/35#) 10 Single Arm KB Push Press (55/35#) *5 per arm 12 American KB Swings (55/35#) Rest 3 minutes between each round VERTICAL X  7 Sets For Time 7 Hang Power Snatches (95/65#) 8 Front Rack Lunges 9 Push Press Rest...

6.12.18

BASECAMP Max weight Squated, in 45 reps Then AMRAP 9 min 10 SDLHP (75/55) 10 Bar facing Burpees VERTICAL X 3×5 OHS @ 65% 3×5 Front Squat @ 65% 3×5 Back Squat @ 65% Then AMRAP 7 min 10 SDLHP (75/55) 10 Bar facing...

6.11.18

BASECAMP For Time 50 Pullups 400m run 40 HR Pushups 30 T2B 30 HR Pushups 200m run 20 D-Ball over shoulder (AHAP) 20 HSPU VERTICAL X  For Time 50 Pullups 400m run 40 HR Pushups 30 T2B 200m run 20 HR Pushups 10 Clean and Jerks (205/145#) CORE FOUNDATIONS Strict Pullups...