Week planning

MONDAY: 4.22 BASECAMP & VERTICAL X 2 person team…AMRAP 20 MIN 21/15 Cal Bike 15 Pullups 12 Box Jumps (24/20″)* *BC 3x only can do 10 SB squats CORE FOUNDATIONS Sled work TUESDAY: 4.23 BASECAMP 5×10 Sandbag Squats* (increasing in weight)...

4.19.19

Today is Good Friday. Today marks the day that Jesus died on the Cross for our sins and to be the unselfish sacrificial lamb that would take the punishment of death for us. In 3 days, Sunday, He rises to defeat death, for us! THANK YOU LORD! For God so loved the...

4.18.19

BASECAMP AMRAP 3 MIN 9 DB Hang Cleans 6 DB  Front Squats 3 DB Jerks Rest 3 min and repeat Rest 3 min and repeat VERTICAL X Every 3 min for 10 cycles 1 Hang Squat Clean 1 Front Squat 1 Push Jerk OR  Split...

4.17.19

BASECAMP Assualt bike HR Push Ups Abmat situps VERTICAL X Assault Bike Bench Press CORE FOUNDATIONS Assault Bike HR Pushups Abmat Situps    

4.16.19

  BASECAMP In waterfall fashion, teams of 3 or 4, 3 Rounds 40 Wallballs (20/14#) 20 Pullups 20 Push press (75/55#) 20 cal row VERTICAL X FOR TIME (14 min cap) 40 Wallballs (20/14#) 20 Pullups 20 Deadlifts (225/155#) 30 Wallballs 15 Pullups 15 Deadlifts 20 Wallballs 10...

4.15.19

BASECAMP/ VERTICAL X/ CORE FOUNDATIONS With a Partner AMRAP 20 min 10 RKB  Swings  (70/55#) 10 Burpees 100m run *partner A performs 1 full round then partner B performs 1 full round. Continue working in this manner for max rounds in 20...