12.17.18

BASECAMP & VERTICAL X 3 Rounds For Time 15 RKB (70/55#) 15 Burpees 15 HSPU Rest 5 min 2 Rounds For Time 500m row 30 Pullups CORE FOUNDATIONS EMOTM x 30 Min 1: 10 burpees Min 2: 10 pullups Min 3: 15 RKB ...

12.14.18

It is time ladies and gentlemen!  #deckerthehalls Vertical Christmas bash BASECAMP & VERTICAL X 3 rounds .45 seconds at each station/ .15 seconds to switch FOR TOTAL REPS T2B Pushups SkiErg Box Jumps (step ups are ok) Assault bike D-ball/sandbag over shoulder...

12.13.18

BASECAMP EMOTM X 10 Odd: 4 Deficit Suitcase Deadlifts Even: 5 DBL KB squat Conditioning: Max rep pullups in 2 min Rest 3 min Max rep KB Snatch in 5 min (55/35#) Rest 10 min Max rep chin ups in 1 min VERTICAL X EMOTM X 10 Odd- 5 Deficit Snatch DL Even- 3 Hang Power...

12.12.18

BASECAMP 5 Rounds NOT FOR TIME 10 Ball Slams 10 Ring Face Pulls 10 lateral Walking planks (each direction) 10 Deficit Pushups 15 Seconds MAX EFFORT Assault Bike VERTICAL X 20 min to work to a heavy 1 Rep Bench Conditioning: 15 seconds MAX EFFORT Assault bike 90...

12.11.18

BASECAMP 5 Rounds 5 ipso-lateral KB Snatch with reverse lunge 5 Burpees broad jumps (max effort) 5 pause back squats with jump 5 good mornings 5 strict pullups in hollow rock positiin VERTICAL X Back Squat 1 RM...

12.10.18

BASECAMP 2 RFT 50 DU 25 HPC 50 DU 25 Push Press 50 DU 25 burpees VERTICAL X 2 RFT 50 DU 25 HPC (95/65#) 50 DU 25 Push Press 50 DU 25...