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...

11.27.19

BASECAMP & VERTICAL X Team workout… DBs with a twist and Bikes 5am, 6am, 8am and 11:30 only