6.14.19

  BASECAMP Amrap 4 min 40/30 cal row Max reps MedBall Cleans (20/16#) Rest 6 min and repeat VERTICAL X Amrap 4 min 35/25 cal row Max reps squat cleans (155/105#) Rest 6 min Amrap 4 min 35/25 cal row Max reps squat cleans (135/95#)...

6.13.19

BASECAMP & VERTICAL X For Time 21 Push Press (95/65) (50/35#) 200m run 21 Bar facing Burpees 400m run 15 Push Press (95/65) (50/35#) 200m run 15 Bar facing Burpees 400m run 9 Push Press (95/65) (50/35#) 200m run 9 Bar facing Burpees 400m run...

6.12.19

BASECAMP 15 min Work to heavy trap bar deadlift Then EMOTM x 15 Min 1: 10 RKB Swings (AHAP) Min 2: Bent Over Landmine Rows 5/arm Min 3: 5 Sandbag Squats (AHAP) VERTICAL X Deadlift: 5×3 @ 82% Then 3 rounds not for time 8 Hip Thrusts ( moderately heavy) 6 high box...

6.11.19

BASECAMP 400m run 80 pushups 40 pullups 80 situps 400m run VERTICAL X 400M Farmers Carry (50/35# DB or KB) 80 pushups 40 Pullups 80 Abmat...

6.10.19

BASECAMP For Time 500m row 50 OH Lunges with Plate 500m row 50 Alt. Box Step ups (20/16″) with DB (35/25#) 200m DBL KB Front Rack Carry 500m row VERTICAL X OH squat 2,2,2,2 FR squat: 2,2,2,2 Back squat:...

Week of June 3rd

MONDAY: All classes With a partner or teams of 3, in 9 min. Max Calorie Row Rest 5 min, then For Time: 150 Wallballs TUESDAY: All classes 4 rounds 400m run 20 pullups 10 Box jumps (24/20#) WEDNESDAY: Basecamp: Max Calorie bike, 2 minutes , 30 seconds off then 1 min...

5.31.19

BASECAMP For Time 50 Cal Bike 5 BACK squats @ 65% (use rack if needed) 50 cal row 5 Sand Bag squats (bear hug hold – AHAP) 50 DU 5 Sand Bag squats 25 ball slams 5 sand bag squats VERTICAL X For Time 50 Cal Bike 5 BACK squats @ 65% (use rack if needed) 50 cal row...

5.30.19

BASECAMP & VERTICAL X EMOTM X 16 Min 1: 200m run Min 2: 15 HR Pushups Min 3: 12 V-ups Min 4: 10 Strict pullups

5.29.19

BASECAMP AMRAP 20min 5 HSPU 10 Suitcase DL (70/55#) 15 RKB swings (70/55#) 20m walking lunge VERTICAL X Deadlift: 5×5 @ 75% Then 3 rounds not for time…superset 10 Push Press (55, 60, 65%) 10 ring rows Them 3 rounds not for time…superset 12 RKB Swings...

5.28.19

BASECAMP 3 round 25 Wallballs (20/14#) 25 Burpees to 6″ touch VERTICAL X 3 rounds 15 Thrusters (95/65#) 25 Bar Facing Burpees