Week of June 23

MONDAY BASECAMP & /VERTICAL X 4 RFT 400m run 15 RKB Swings (70/55#) 10 box jumps (24/20″) TUESDAY BASECAMP 27-21-15-9 Goblet Squat Straight leg situps Hand Release Pushups Cal Row VERTICAL X Front Squat: 5×5 @ 85% of heavy 5 rep from last week Then...

6.21.19

HAPPY SUMMER! TRAIN HARD, PLAY HARD! BASECAMP A. 5 D-Ball over shoulder 200M run B. 10 pullups (5 strict) 400m run Perform set A at Max effort Then rest 2 min Perform Set B at Max effort Then rest 2 min Repeat A & B 3 to 4 times VERTICAL X A. 5 DL (255/185#) 200M...

6.18.19

BASECAMP & VERTICAL X Pushups: 10, 20, 30, 40, 50 Du: 10, 20, 30, 40, 50* T2B: 15,15,15,15,15 *3 attempts to perform DU unbroken. Then just complete reps or modifications

6.17.19

MONDAY BASECAMP & VERTICAL X Death by…alternating 2 cals/reps Odd minute: row/burpee Even: rest TUESDAY BASECAMP AMRAP 5 MIN 10 Wallballs (20/14#) 10 RKB Swings Rest 5min & repeat Rest 5min & repeat VERTICAL X AMRAP 5 MIN 10 Wallballs (20/14#) 5...

6.14.19

  BASECAMP Amrap 4 min 40/30 cal row Max reps MedBall Cleans (20/16#) Rest 6 min and repeat VERTICAL X Amrap 4 min 35/25 cal row Max reps squat cleans (155/105#) Rest 6 min Amrap 4 min 35/25 cal row Max reps squat cleans (135/95#)...

6.13.19

BASECAMP & VERTICAL X For Time 21 Push Press (95/65) (50/35#) 200m run 21 Bar facing Burpees 400m run 15 Push Press (95/65) (50/35#) 200m run 15 Bar facing Burpees 400m run 9 Push Press (95/65) (50/35#) 200m run 9 Bar facing Burpees 400m run...