Monday, June 25, 2018

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...

Saturday, June 23, 2018

  Matt G

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)

Wednesday, June 20, 2018

  Rowing

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

Tuesday, June 19, 2018

  Ed snatching

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.

Monday, June 18, 2018

  Early morning kettlebell swings

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)

Friday, June 15, 2018

  Walter & Eric

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)

Thursday, June 14, 2018

  Missy & Devon

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.