NEW SITE NOW UP

The new site and blog can now be found at
www.verticallimitfitness.com

Thank you for the support in making this next evolution happen! Here at Vertical Limit Fitness, we too are constantly striving for Better! and this site and extended class schedule is just one of those steps.

Start Strong, Stay Strong, Finish Strong
Coach Doug D

5rft
20 Pullups
30 Pushups
40 Double Unders

Squat Challenge

4 RFT
25 squats
15 jumping pullups
then
4 RFT
25 squats
15 box jumps (20/24)
4RFT
25 Squats
15 flutter kicks/leg (30 total)

For Time
50 Walking Lunges
10 Burpees 
40 Push Press (75/45)
8 Burpees
30 Double Unders
6 Burpees
20 Pullups
4 Burpees
10 True Pushups
2 Burpees

AMRAP 20 minutes
400 m run
Deadlift x15 (155/115)
Supine pullups x9 

tabata style

Wallball
Pullups
DB Hang Clean (Any way)

.20 of work followed by .10 of rest for 8 rounds. Clock does not stop between exercises. Complete one movement before moving on to the next.

AMRAP

AMRAP 12 minutes
6 Push Press (95/65)
8 Russian KB Swings (70/55)*
*swing to eye height focusing on explosive hip power and speed
10 burpees

300 Squat Challenge - Week 2

For time
50 squats, Full court shuttle run
40 squats, Full court shuttle run
30 squats, Full court shuttle run
20 squats, Full court shuttle run
10 squats, Full court shuttle run

THEN
50 squats, 50 ab mat situps

40 squats, 40 ab mat situps
30 squats, 30 ab mat situps
20 squats, 20 ab mat situps
10 squats, 10 ab mat situps