2.15.19

BASECAMP & CORE FOUNDATIONS EMOTM: 24 min Min 1: 10 Ball Slams Min 2: 10 Burpees Min 3: 12/8 Cal Row Min 4: 20 Jumping Pullups VERTICAL X Every 90 seconds perform 2 OH Squats 1. Standard OH Squat 2. 3 second pause at bottom *Add wait as able each set...

2.14.19

BASECAMP AMRAP 18 min: perform in an I go, you go manner (alternating movements) 200m run 15  KB SDHP  (55/35#) 12 T2B 9 Burpees 6 HSPU VERTICAL X With a Partner… 15 min to build to a heavy Deadlift Rest 6 min AMRAP 14 min: perform in an I go, you go manner...

2.13.19

  BASECAMP / VERTICAL X /CORE FOUNDATIONS 4 Rounds 100m DB Farmers Carry (50/35#) 50 DU 25m DB front rack lunge (50/35#)

2.12.19

  BASECAMP & VERTICAL X AMRAP 20 MIN 20 Wallballs (20/14#) 20 RKB  (70/55#) 10 Box Jumps (24/20″) 20 Push Press (75/55#) 20 Pullups

2.11.19

BASECAMP AMRAP  15 min 15/10 Cal Bike 10 RT arm DB Snatch (50/35) 15/10 cal row 10 LT arm DB Snatch VERTICAL X 2 RFT 15/10 Cal Bike 15 RT arm DB Snatch (50/35) 15/10 cal row 15 LT arm DB Snatch STRICT PRESS: 3×8 @ 60% DEADLIFT: 3×8 @ 60% CORE FOUNDATIONS 2...

2.8.19

BASECAMP EMOTM x 28 Min 1 – 10 MB Cleans Min 2 – 20 grasshoppers Min 3 – 10 Wallballs Min 4 – 30 seconds Hollow Rock/Hold Repeat 7 x VERTICAL X Squat Clean Ladder