8.19.19

BASECAMP 8 RFT 9 burpee over DB 12 Alternating DB Snatch 15 wallballs (20/14#) VERTICAL X 5 rounds 9 burpee box jump overs (24/20″) 9 Power Cleans (135/95#) Then Back Squat 6×6 @ 70% +...

8.16.19

  BASECAMP ‘Jackie’ For time 1000m row 50 Thrusters 30 Pullups VERTICAL X Jumping Fran 21-15-9 ( 5 min time cap) Thrusters (95/65#) Jumping Pullups Rest 15 min 12-9-6 (5 min time cap) Thrusters (75/55#) Pullups *both efforts should be max effort...

8.15.19

BASECAMP Max Distance row in 5 min Then 3 RFT 100m run 20 box step ups (24/20″) 20 walking Lunges 50m run 10 broad jumps 10 pushups 100m run 10 burpees 10 dips VERTICAL X Deficit deadlift 8×3 @ 60% Then 3 RFT 100m run 20 box step ups (24/20″) 20...

8.14.19

5 rounds, for quality movement 8 RDL 6/10 Strict Pullups 5 sandbag cleans over shoulder (AHAP) 20m Bear Crawl w/ # or block on back 20 Bicycles

8.13.19

BASECAMP EMOTM Min 1. 40 DU Min 2. Row 15/12 cals Min 3. 12 burpees Min 4. 10 Hang DB DB Cleans VERTICAL X EMOTM X 7 1 Cleanand Jerk AMRAP 12 MIN 40 DU ‘Flip a coin’

Week of August 5th, 2019

MONDAY Basecamp – Tempo Goblet Squat: 5×5 (3/2/×) For Time- 800 m row 60 DBL KB/DB Push Press (35/25#) 60 ft Handstand Walk (30 HSPU/10 Wall climbs/3 min upside down) Vertical X – For Time 800 m row 60 DBL KB/DB Push Press (35/25#) 60 ft Handstand...