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Camping by a glacial lake before climbing the next day. Matt is assessing the ascent.
Front Squat 5-4-3-2-1 reps at the same loads, then
Three rounds for time of:
Rx
10 Pull-ups
20 Wall Balls
30 Double Unders
Rx+
10 Chest To Bar Pull-ups
30 Wall Balls
50 Double Unders
Extra: DB Bench Press + 1 arm Rows 10-10-10...
Matt G
For time (35 min cap)
Rx (solo)
1 mile Run or Row
75 Squats (45/25; use a plate)
50 Push-ups (hand release)
25 Strict Pull-ups
Rx+ (teams of 2, solo do 1/2 reps, no scaling)
800 meter Run or Row
50 Bench Presses (bodyweight or pick load)
800 meter Run or Row
50 Back Squats (same bar)
800 meter Run
50 Weighted Pull-ups (45/25)
Alix
Deadlift 3-3-3-3-3-3... (no belts, dead stop, no dropping), then
Five rounds for time of:
Rx
5 Hang Power Snatches (pick load)
20 Sit-ups
Rx+
5 Power Snatches (pick load; 100/63 minimum)
20 Weighted Sit-ups (25/15)
Extra: Mobility work or work on a skill you missed/need extra work on.
Tejal
Every 60-90 seconds with increasing loads do
Hang Clean + Front Squat 1-1-1-1-1..., then
For time:
10 Swings (35/25)
20 Push-ups
30 Swings
40 Push-ups
50 Swings
For Rx+ use more weight & do Ring Dips (ladies do 10/30 instead of 20/40).
Extra: Muscle Up practice of any kind and/or Climbing Board
Rowing
Shoulder Press & Weighted Chest To Bar Pull-up 1-1-1-1-1..., then
How many rounds can you do in 20 minutes of:
Rx
10 Push Jerks (use the same bar or pick load)
10 Air Squats
10 Toes To Bar
10 Air Squats
Rx+
10 Push Jerks (same bar or pick load)
20 Toes To Bar
30 Air Squats
Extra: Double Under & Handstand Drills
Ed snatching
Every 60-90 seconds with small increases do:
Basic: Hang Power Snatch + Paused OHS 1-1-1...
Advanced: Hang Squat Snatch 1-1-1-1-1..., then
How many rounds can you do in 10 minutes of:
Rx
3 Strict Pull-ups
6 Burpees
9 Double Unders
Rx+
3 Ring Muscle Ups (2 for ladies)
7 Burpees
21 Double Unders
Extra: DB Bench & 1 arm Rows.
Early morning kettlebell swings
Five rounds for max reps of:
20 seconds of Bar Muscle Ups
40 seconds of Rest
20 seconds of Pistols
40 seconds of Rest
For time (15 min cap):
Rx
750 meter Row
50 Wall Balls
25 Handstand Push-ups (first 10 strict; 15's+ABMAT/10's+ABMAT)
Rx+
900 meter Row
60 Wall Balls
30 Handstand Push-ups (first 10 strict; 45's+ABMAT/25's+ABMAT)
Extra: Back Squat 5-4-3-2-1 (no belts, not all out)
Sit-ups
Back Squat 3-3-3-3-3... (last rep paused for 5 seconds), then
How many rounds can you do in 10 minutes of:
10 One Arm Snatches (total reps; pick load)
10 Weighted Squats (same weight)
1 Rope Climb
For Rx+ use at least 55/35 & climb legless (no jump for men).
Walter & Eric
Weighted Chest To Bar Pull-up 3-3-3-3-3... superset with
RDL/Shoulder Press 3-3-3-3-3..., then
How many rounds can you do in 11 minutes of:
5 Push Presses (same bar or pick load
10 Burpees
15 Double Unders
For Rx+ do Target Burpees & 50 Double Unders
Extra: Deadlift 2-2-2-2-2... (off elevation if desired, no belts, dead stop)
Missy & Devon
Mobility (ball: pec, adductor, shoulder & glute, then banded hamstring, pigeon & straddle. Splits optional if time permits), then
How many rounds can you do in 15 minutes of:
Rx
5 Ring Dips
10 Wall Balls
15 Sit-ups
Rx+
5 Ring Muscle Ups (3 for ladies)
15 Wall Balls
25 Sit-ups
Extra: Muscle Snatch + Power Snatch + Squat Snatch drills. If time permits - once MSn fails, continue without it. Same for PSn.
