12.13.19

BASECAMP With a partner 2k row 100 mb situps 50 HSPU 50 Pullups VERTICAL X 7 RFT 7 HSPU 7 Pullups 7 Hang Power Cleans (155/105#)

12.12.19

BASECAMP With a partner… Row 2000m Run 800m Row 2000m VERTICAL X Deadlift 12 @ 55% 7 @ 65% 5 @ 75% 4 @ 80% 3 @ 85% 2 @ 90% 1 @ 95% Rest 3 min between lifts

12.11.19

BASECAMP AMRAP 5 min 12 DB DL (50/35#) 9 DB Hang clean 6 DB Push Press 3 burpees Rest 3 min and repeat X 2 VERTICAL X EMOTM X 18 Min 1. 12/8 cal bike Min 2. 12/8 pushups Min 3. 6 d-ball over shoulder...

12.10.19

BASECAMP EMOTM X 28 Min 1. 12/8 push ups Min 2. .30 hollow hold Min 3. 30 DU (60 singles) Min 4. 15/10 cal row VERTICAL X ‘Filthy Fifty Hart’ 50 reps of everything,  done in order Box jumps Jumping Pullups American KB Swings (35/25#) Walking Lunges Knees 2...

12.9.19

BASECAMP 5 RFT 10 Ground to OH with plate 20 OH Lunges w/ plate (45/35#) 10 Pullups *at the top of every minute, including 0, perform 5 air squats, 5 body rows VERTICAL X 3 RFT 10 Ground to OH with plate 10 OH Lunges w/ plate (45/35#) 10 Pullups Then OH Squat:...

12.6.19

BASECAMP & VERTICAL X AMRAP 3 min 12 Wallballs (30,25/20,16#) 9 Burpees Rest 6 min AMRAP 6 min 12 wallballs 12/9 cal row

12.5.19

BASECAMP & VERTICAL X EMOTM x 16 min Odd: 15 RKB Swings (70/55#) Even: 10 Box Jumps (24/20″)* *subject to change

12.4.19

BASECAMP & VERTICAL X 6am, 11:30, 12:30 and 5:30pm Come prepared to be outside. 5am and 8am The dirty 8s

12.3.19

BASECAMP AMRAP 20 MIN 8 pushups 8 lunges 8 ring rows 8 deadlifts (50/35#) 8 Hang Power Clean (50/35#) 8 shoulder to overhead (50/35#) 8 cal row/ 8 cal bike (alternating) VERTICAL X 8 pushups 8 body rows 8 lunges 8 pullups 8 deadlifts (95/65#) 8 Hang Power Clean...

12.2.19

BASECAMP 4 RFT 50 air squats 30 DU / 75 singles 15 T2B VERTICAL X Tempo Back Squat (4/2/x/1) 5,4,3,2,1 (55,60,65,70,75%) Then 2 RFT 50 air squats 30 DU / 75 singles 15 T2B...