2.1.19

BASECAMP For Time 42 cal row or bike OR 600m run 21 Box jump overs (step overs are allowed) 21 DB Snatch (50/35#) 30 Cal Row or Bike OR 400m run 15 Box Jump Overs 15 DB Snatch 21 Cal Row or Bike OR 200m run 9 Box Jump Overs 9 DB Snatch VERTICAL X EMOTM X 12 Snatch...

1.31.19

  BASECAMP 5 RFT 10 Burpees 5/ half kneeling presses 10 cal bike 5/ single leg RDL 10 Ball slams VERTICAL X Bench: 5×3 @ 82& Conditioning: AMRAP 14 MIN 10 Burpees 5/ half kneeling press 5/ Single leg RDL 10 Ball...

1.30.19

BASECAMP & VERTICAL X With a Partner, 3RFT 1k row 20 Push Press (BC=75/55) (VX=95/65) 30 T2B 20 D-ball or sandbag over shoulder (AHAP) *Partition any way you need CORE FOUNDATIONS 5 rounds 10 Burpees 5/arm half kneeling presses 5/leg Single leg RDL 10 K2E 10 Ball...

1.27.19

  BASECAMP EMOTM x 21 min Min 1: 16 Wallballs Min 2: 5 strict pullups Min 3: 16 Abmat situps VERTICAL X Front squat: 20 min to work to heavy 3 Rep Conditioning: EMOTM X 14min Odd: 16 Wallballs Even 3-7 strict Pullups or chinups* *no bands...

1.28.19

BASECAMP/CORE FOUNDATIONS   VERTICAL X AMRAP 6 MIN 6 KB SDHP (55/35#) 4 HSPU 20 DU STRENGTH: Strict Press & Deadlift: all based from 90% of 1RM 3 @ 70% 3 @ 80% 3+ @...

1.25.19

BASECAMP, VERTICAL X, CORE FOUNDATIONS 3 Rounds – 30 seconds on, 30 seconds off MAX EFFORT Box jump overs Hang Cleans Assault Bike Farmers Carry Deadhang    

1.24.19

BASECAMP 5 RFT 8 renegade row pushups (50/35#) 4 strict pullups 10 deadbug med ball chest passes .30 Handstand hold 250 row VERTICAL X Bench: 3×3 @82% Conditioning: 5 RFT 8 renegade row pushups (50/35#) 4 strict pullups .30 Handstand hold 250m...

1.23.19

Recovery Wednesday 5 rounds…not for time Banded bird dog/ 5 per side Circle planks Assault Bike (12/8 cals) Elevated ring rows / 10 Hollow Hold Press/ 8...

1.22.19

BASECAMP DB Bear Complex 5 sets of complex 7x Deadlift Hang Power Clean Front Squat PushPress Front Squat Push Press VERTICAL X EMOTM x10 Odd: 10 burpees Even: 3x DL, HPC, PP STRICT PRESS & DEADLIFT 5@65% 5@75% 5+@85% All %s come from 90% of your 1...

1.21.19

BASECAMP & VERTICAL X For time 200 DU (500 singles) 100 RKB Swings (55/35#) 50 Goblet Squats (55/35#) CORE FOUNDATIONS 200 Single unders 1k row 50 Burpees Rest 5 min 21-15-9 Box Step ups Knee...