2.15.19

BASECAMP & CORE FOUNDATIONS EMOTM: 24 min Min 1: 10 Ball Slams Min 2: 10 Burpees Min 3: 12/8 Cal Row Min 4: 20 Jumping Pullups VERTICAL X Every 90 seconds perform 2 OH Squats 1. Standard OH Squat 2. 3 second pause at bottom *Add wait as able each set...

2.14.19

BASECAMP AMRAP 18 min: perform in an I go, you go manner (alternating movements) 200m run 15  KB SDHP  (55/35#) 12 T2B 9 Burpees 6 HSPU VERTICAL X With a Partner… 15 min to build to a heavy Deadlift Rest 6 min AMRAP 14 min: perform in an I go, you go manner...

2.13.19

  BASECAMP / VERTICAL X /CORE FOUNDATIONS 4 Rounds 100m DB Farmers Carry (50/35#) 50 DU 25m DB front rack lunge (50/35#)

2.12.19

  BASECAMP & VERTICAL X AMRAP 20 MIN 20 Wallballs (20/14#) 20 RKB  (70/55#) 10 Box Jumps (24/20″) 20 Push Press (75/55#) 20 Pullups

2.11.19

BASECAMP AMRAP  15 min 15/10 Cal Bike 10 RT arm DB Snatch (50/35) 15/10 cal row 10 LT arm DB Snatch VERTICAL X 2 RFT 15/10 Cal Bike 15 RT arm DB Snatch (50/35) 15/10 cal row 15 LT arm DB Snatch STRICT PRESS: 3×8 @ 60% DEADLIFT: 3×8 @ 60% CORE FOUNDATIONS 2...

2.8.19

BASECAMP EMOTM x 28 Min 1 – 10 MB Cleans Min 2 – 20 grasshoppers Min 3 – 10 Wallballs Min 4 – 30 seconds Hollow Rock/Hold Repeat 7 x VERTICAL X Squat Clean Ladder  

2.7.19

BASECAMP: 5 Rounds NOT For Time 7 STRICT Chin ups 10 ski erg calories 15 DB Floor Press 20 DB Box Step Ups (20/16″) VERTICAL X Bench: 3×8 @ 65% Then 5 Rounds NOT For Time 7 STRICT Chin ups 15 DB Floor Press 20 DB Box Step Ups...

2.6.19

BASECAMP DB/KB Front Squat: 5×10 *increase weight each round Conditioning: AMRAP 12 min 75 DU 40m KB farmers carry (70/55#) 25 MB Abmat situps 15 DB Hang Cleans (50/35#) VERTICAL X Front Squat: 5×3 @ 75% of 3 Rep *3rd rep of each set is a 3 second pause!...

2.5.19

BASECAMP & VERTICAL X ALL  for time 21-15-9: Cal Bike 5-4-3: Legless rope climbs Rest 7 minutes 21-15-9 Cal Row HSPU Rest 7 minutes 21-15-9 American KB Swings (55/35#) Burpees *1 total time for all 3 wods plus the rest...

2.4.19

BASECAMP AMRAP 18 MIN 5/ arm KB/DB Clean and Jerk 10 pushups 15 Goblet Squats 20 Abmat situps 40 DU VERTICAL X EMOTM X 10 MIN 3 Clean and Jerks (115/80#) STRENGTH: Strict Press & Deadlifts 5 @ 75% 3 @ 85% 1+ @ 95% CORE FOUNDATIONS L-sit hold Assault Bike Half...