4.8.19

BASECAMP 3 RFT 10 Alternating DB Snatches (50/35#) 200m Shuttle Sprint (50×4) VERTICAL X ‘SQT’ 3 RFT 10 Ground to Overhead (95/65#) 200m Shuttle sprint (50×4) CORE FOUNDATIONS Sled push/pull Banded rotations 50m DBL  KB OH...

4.5.19

  BASECAMP & VERTICAL X EMOTM X 18 min ODD: 10 Air Squats + 10 RKB Swings (70/55#) EVEN: 10 Hand Release Pushups CORE FOUNDATIONS 5 rounds 100m run 20m Lunge Rest 4 minutes 5 rounds 10 Goblet Squats 50 Jump...

4.4.19

BASECAMP 12 min – Max Turkish Get-ups (35/25#) AMRAP 15 MIN 15 Push Press (115/80#) 12 Pullups 9 Ring Dips VERTICAL X 12 min to work to heavy Triple Touch-N-Go Clean and Jerks AMRAP 15 MIN 15 Push Press (115/80#) 12 Pullups 9 Ring...

4.2.19

BASECAMP 5 RFT 400m run 20m OH Lunge (10m w/ right arm, 10m w/ left arm) VERTICAL X ‘NANCY’ 5RFT 400m run 15 OH Squats...

4.1.19

  BASECAMP For Time 21-15-9-6-3 Alt. DB Snatch Box Jumps (24/20″) Rest 5 minutes 10-20-30 Wall Ball (20/14#) Pullups VERTICAL X For Time 21-15-9 Alt. DB Snatch Box Jumps (24/20″) Then Deadlift: 1,1,1,1,1,1,1 CORE FOUNDATIONS 1 min at each station -DB...

3.29.19

BASECAMP For Time 10,9,8…1 Pullups DB Strict Press Box Jumps overs VERTICAL X For Time 10,9,8…1 Pullups HSPU Box Jump overs CORE FOUNDATIONS 4 Rounds 30 seconds on / 30 Seconds off Battle Rope Ring Rows Bike American KB...

3.28.19

  BASECAMP AMRAP 20 min 10/7 cal bike/row 10 Medball clean Wallballs VERTICAL X EMOTM X 10 Odd: 3 Muscle Snatch Even: 1 powder snatch from below knee + 2 OH Squats Conditioning AMRAP 3 MIN 10/7 cal bike 3 Clean Jerks Rest 4 min and repeat x 2...

3.27.19

BASECAMP & VERTICAL X & CORE FOUNDATIONS I’m teams of 2, complete 2 rounds For Time. Only 1 person working at a time 35 Hand- Release Pushups 35m DB Lunges 35 Slam Ball Burpees 35 V-ups

3.26.19

BASECAMP 10 Rounds 5 Sandbag squats Max effort 200m run Rest 2 minutes between rounds *use the # for 2 rounds VERTICAL X 10 Rounds 5 Front Squats  (95/115/135/155/185)* Max effort 200m run Rest 2 minutes between rounds *use the # for 2...

3.25.19

BASECAMP VERTICAL X CORE FOUNDATIONS 3 x 1000m Row Rest as needed between each row. Try to stay as consistent as possible.