12.17.18

BASECAMP & VERTICAL X 3 Rounds For Time 15 RKB (70/55#) 15 Burpees 15 HSPU Rest 5 min 2 Rounds For Time 500m row 30 Pullups CORE FOUNDATIONS EMOTM x 30 Min 1: 10 burpees Min 2: 10 pullups Min 3: 15 RKB ...

12.14.18

It is time ladies and gentlemen!  #deckerthehalls Vertical Christmas bash BASECAMP & VERTICAL X 3 rounds .45 seconds at each station/ .15 seconds to switch FOR TOTAL REPS T2B Pushups SkiErg Box Jumps (step ups are ok) Assault bike D-ball/sandbag over shoulder...

12.13.18

BASECAMP EMOTM X 10 Odd: 4 Deficit Suitcase Deadlifts Even: 5 DBL KB squat Conditioning: Max rep pullups in 2 min Rest 3 min Max rep KB Snatch in 5 min (55/35#) Rest 10 min Max rep chin ups in 1 min VERTICAL X EMOTM X 10 Odd- 5 Deficit Snatch DL Even- 3 Hang Power...

12.12.18

BASECAMP 5 Rounds NOT FOR TIME 10 Ball Slams 10 Ring Face Pulls 10 lateral Walking planks (each direction) 10 Deficit Pushups 15 Seconds MAX EFFORT Assault Bike VERTICAL X 20 min to work to a heavy 1 Rep Bench Conditioning: 15 seconds MAX EFFORT Assault bike 90...

12.11.18

BASECAMP 5 Rounds 5 ipso-lateral KB Snatch with reverse lunge 5 Burpees broad jumps (max effort) 5 pause back squats with jump 5 good mornings 5 strict pullups in hollow rock positiin VERTICAL X Back Squat 1 RM...

12.10.18

BASECAMP 2 RFT 50 DU 25 HPC 50 DU 25 Push Press 50 DU 25 burpees VERTICAL X 2 RFT 50 DU 25 HPC (95/65#) 50 DU 25 Push Press 50 DU 25...

12.7.18

  BASECAMP, CORE FOUNDATIONS & VERTICAL X ‘Tabata something else’ 20 seconds on, 10 seconds off for 8 rnds Perform all 8 rnds before moving on Russian KB Swings (70/55#) Pushups Pullups Abmat situps Air...

12.6.18

BASECAMP & VERTICAL X For Time 50 Alternating DB Snatch (50/35#)* *Every time you break (Stop your movement) perform 3 Burpees Rest 5 minutes 5 Rounds For Time 8 Right Arm KB OH Lunges (55/35#) 8 Burpees 8 Left Arm KB OH Lunges 8 Goblet Squats  ...

12.5.18

BASECAMP & VERTICAL X With a 4 min clock 50 DU 20 HSPU Max Calorie row Rest 4 min With a 4 min clock 40 DU 15 HSPU Max Calorie row Rest 4 min With a 4 min clock 30 DU 10 HSPU Max Calorie row Rest 4 min With a 4 min clock 20 DU 5 HSPU Max Calorie row *4 scores...

12.4.18

An amazing gift from John and Randi Pollock, for National Coaches Day. It is awesome. BASECAMP 5 rounds NOT for time 10 cal bike 9 Goblet squats 8 DBL KB RDL 7 T2B 6 KB Front Rack Lunges 5 KB Floor Press 4 Burpees VERTICAL X 3 rounds NOT for time 8 Barbell Good...