10.15.19

BASECAMP AMRAP 20 MIN 2 ROUNDS ‘CINDY’ (5 pullups, 10 pushups, 15 air squats) 1 ROUND OF DumbBell ‘DT’ (12 DL, 9 HPC, 6 Push Jerk ) VERTICAL X AMRAP 20 MIN 2 ROUNDS ‘CINDY’ (5 pullups, 10 pushups, 15 air squats) 1 ROUND OF...

10.14.19

BASECAMP Amrap 18 min 200m run 20 American KB Swings 15 wallballs 10 T2B /K2E VERTICAL X 3 rounds 20 DU/ 40 singles 8 Med ball cleans (20/14#) Front Squat 5 @ 35% 5 @ 55% 6, 7, 8 reps @ 70% *REST 3 MIN BETWEEN...

10.9.19

BASECAMP 4 Rounds 40 DU 21 DB DL (50/35#) 15 DB Push Press (50/35#) 12 K2E VERTICAL X 4 Rounds 40 DU 15 DL (155/105#) 12 DB Push Press (50/35#) 9 T2B

10.9.19

BASECAMP As a team of 3, bike 300 calories for time,** While performing AMRAP* 12 OH walking Lunges 12 Body Rows * 1 person working on AMRAP movements at a time ** Everyone must bike at least 50 calories each VERTICAL X As a team of 3, bike 300 calories for time,**...

10.8.19

BASECAMP & VERTICAL X For Time 1, 2, 3, 4…10 Strict pullups Pushup *Start each round with a 100m run Then immediately into Cash Out 8 x 50m Farmers Carry (AHAP)    

10.7.19

BASECAMP EMOTM x 18 min Min 1: 15 Wallballs (20/14#) Min 2: 20 RKB Swings (70/55#) Min 3: 12 Burpees VERTICAL X 3 ROUNDS 15 wallballs (20/14#) 12 RKB Swings (55/35#) 9 Box Jumps (24/20#) Then Front Squat 5@30-35% 6@45-50% 7-9 @ 65% Rest 3 min between...