3.18.19

BASECAMP 3 RFT 20 Wallballs (30/20#) 20 SDHP (75/55#) VERTICAL X ‘ICON 1’ 3 RFT 20 Wallballs (30/20#) 20 Power Cleans (135/95#) CORE FOUNDATIONS Eccentric DB Deficit Lunges Heavy Sandbag lift Ring Rows...

3.15.19

BASECAMP & VERTICAL X ‘Baseline For Time 500m row 40 Air Squats 30 Abmat situps 20 Pushups 10 Pullups REST 12 MIN and REPEAT CORE FOUNDATIONS 3 Rounds 1000M row 10 Pushups 20 banded twists 30m Sandbag Carry...

3.14.19

BASECAMP AMRAP 16 MIN 12 Alternating DB Snatch 8 T2B 400m run VERTICAL X EMOTM X 10 1 Snatch Deadlift + 3 position pause I to Power Snatch + 1 Tall Snatch AMRAP 12 MIN 12 Alternating DB Snatch 8 T2B 100m...

3.13.19

  BASECAMP &  CORE FOUNDATIONS 5 Rounds NOT FOR TIME 20 Unbroken Wallballs 10 Strict Chin Ups 5/arm Half-kneeling Single Arm DB Press 10 Dragon Fly’s 10 Cal Ski Erg VERTICAL X 15 minutes to work to heavy 3 Rep Back Squat Then 3 Rounds NOT FOR TIME 20...

3.12.19

Baby K, wiped out from time at Vertical. BASECAMP & VERTICAL X EMOTM X 21 MIN Min 1: 10 Box Jumps (24/20″) Min 2: 20/15 Cal Bike Min 3: 12/8 Deficit Pushups (hands and feet on 45# plates) Repeat...

3.11.19

HAPPY 311 DAY! BASECAMP 3 RFT 11 Deadlifts (70/55#) 10 Single Arm KB Push Press (55/35#) 5/arm 11 Burpees REST 11 MIN, then 100 DU 50 RKB Swings (55/35#) 50 Wallballs (20/16#) VERTICAL X 3 RFT 11 Deadlifts (155/105#) 11 Push Jerk 11 Burpees over bar REST 11 MIN, then...

3.8.19

BASECAMP & VERTICAL X ‘MARY AMRAP 20 MIN 5 HSPU 10 Pistols (5/leg) 15 Pullups CORE FOUNDATIONS AMRAP 20 MIN 5/ arm KB bell Up presses 5 Strict Pullups 10 Box pistols 200m run

3.7.19

BASECAMP EMOTM x 20 Min 1: 5 KB SDHP  + 5 American KB Swings + 5 Goblet Squats Min 2: 12/8 cal row Repeat 10x VERTICAL X EMOTM x 30 Min 1: Snatch High Pull + Hang Power Snatch (with pause at knee) Min 2 : Power Snatch + 2 OHS Repeat 15x...

3.6.19

BASECAMP/ VERTICAL X /CORE FOUNDATIONS 5 Rounds NOT FOR TIME 4 Turkish Get-ups per arm 40 DU 10 DB/KB DL (AHAP) 20m Farmers Carry (AHAP) 10/8 Cal...