Climb/pull/jr20

Lead, 8,8,Lead, 8,8,10bclean(L),on-site 10c,10a

Autobelay: 10c

Boulder cave: v2

Pull: 5x10

Bent B.B. row #70

&

Jr20

10/40x24

z5 #2 + 5min JR alt (L)

2min warm up

JR5 5/35x8
then

Z5 #2: 5minAMRAP:

alt side step lunge #15s x 20

lunge back front kick L #15s x 10

lunge back front kick R #15s x 10

then
JR5 5/35x7
then
5min AMRAP glutes:
A-lift #2.5 x 10/10
hydrant #2.5 x 10/10
-----
x 2
(40min)

Z5 Fat Burn #121 -- ABS!/JR20

2 min warm up

Z5 Fat Burn #121 – ABS!

20AMRAP

side jack knife/side knee tuck x 10/10

plank bd k2e x 10/10

band hyd/ext x10/10 (black)

knee hugs (shoulders off g) to leg lift/open wide x 10
elev single leg glute press (black) x 10/10
#3 1/9+

+

JR20
10/20x40

L-ladder/JR20

2 min warm up

ladder (20min cap):

plank jax (black band) 25 | 20 | 15 
BB glute press #85      10 | 15 | 20

elev sumo squat #65  15 | 10 | 5  
jump squat #10s         5  | 10 | 15

dB step up (each leg) #15s   5 | 10 | 15 
kB single dL (ea.) #40         15 | 10 | 5

band abduct & press (black&yellow)  20 | 15 | 10 
jump lunges                                         10 | 15 | 20

25 plank jax, 10 BB glute press, 15 elev sumo, 5 jump squat = to 20min

+

20min JR
5/30 x35

climb*doubles day*/pull/JR20

climb:
lead: 8,9,10c project COMPLETE!, 10b attempt (x2) roof failure, 10a x 2, 10a x 2,
TR: 10- x 2, 9- x 2

pull: 5x10
bent row #70

JR20min
10/50 x 20

climb/pull/indoorwalk

tired AF today.

climb:
lead 8,9,10c project (2 takes), 10c, 10b, 10, 9

pull: 5x10
bent BB row #70

indoor walk 30min

L+JR alt 10/40x48

BR Live 

10/40x48

JR

back lunge to 1 leg hop L #15s

JR

back lunge to 1 leg hop R

JR

kB squat/band leg lift black/#35

JR

Elev dL #70
JR
Jump squats
JR
glute A-lift #2.5

climb/pull/JR20

Climb:
lead: 8,8,910b,10a/b,10a

pull: 5x10
bent row #70

JR20
5/30x35

climb/pull/JR20

CLimb
lead: 8,9,10a/b, 10a, 10a

PUll: 5x10
seated row #70^(?)
&
JR20min
10/20x40

L5/5x4

**walk 31min**

5AMRAP//5minJR (5/35) x 4

JR 5/35x8

5AMRAP:

dB side lunge jumps x20 #15

BB dL #85 x 10

#: 4

JR 5/35x7

5AMRAP

kB/band side to side squat #50 x 10

box jumps x 15

#: 4.5

JR 5/35x8

5AMRAP:

jump lunges x 20

BB glute press #85 x 10

#: 4.5

JR 5/35x7

5AMRAP:

burpee x 10

kB alt curtsey #40 x 10

#: 3
=  ~ 40min

L-BR/Jr20

 Two minute warm-up

10/40x24:
Deficit lunge kick #15s L
Band abd & press black
Deficit lunge kick R
kB swing #40
kB pick up squat/put down squat/jump squat #40
Plank be k2e

&

JR20MIN
10/20x40

climb/jr20

Climb:
auto:7,9,
lead: 10d project (2/3-3/4ish), 10c project (2takes), 10a fall practice, 9,9,10b-

pull: 5x10
seated row #70

JR20min
5/25

walk/BR Live (2/11/17 part3)/JR20

indoor walk (31min)


2 min warm up

10/40x24:

elev side squat L #20

1 arm burpee (alt)

elev side squat R #20

*plank bird dog k2e

squat to lunge hop #10s

alt. sngl leg dL #50

+

JR20 min
10/30x30

Climb/Pull/JR20

Lead:

8,8,10c project completed!, 10c new project (2takes), 10b, 10a, 1/2 10a for fall practice

YES!!!!! Feeling super rad about my climbing skillz right now!!!!!!!!!!

Pull: 5x10

Bent BB row #70

+

JR20min

Climb/pull/JR20min

Walk 2mi 1% incline on treadmill(30min)

Bouldering:

         Cave: v0, v0/v1, v1,v2(yellow)clean!!!!

         Other: v0/v1,

(3min rest between)

Autobelay:

9, 10a,10d(red—3/4slip), 10c,10c(pink 2/3 x2), 10d redux (3/4), 11a??

Pull 5x8

Bent row #80

+

Jr20

5/25

*NewProg*/tabata legs&JR20

***PROGRAM CHANGE!!!!***
I'm going to randomize workout type (bodyrock, metcon, z5/zwow) and workout mode (tabata, intervals, JR/ex alternating circuit, pyramid up or down, ladder) using a variety of crossfit workouts, Jade Teta's metcons and zuzka light's free youtube workouts. Keeping with 20min of lifting and 20 min jump roping, 5 times a week, with 4 indoor walk videos a week because that seems to support my climbing the best. Still keeping with the 2 servings of carbs a day (post workout), bumping my mid morning snack to 20g of protein instead of 10 and bringing back more glute work. I totally feel like my butt shrunk from just a couple months ago:(

2min warmup

tabata 10/20x10 each couplet:

1a- jump squat
1b- alternating pistol squat (band assist)
--
2a- jump lunges
2b- alternating single leg kB dL #50
--
3a- BB glute press #90
3b- plank mat hop overs
--
4a- goblet squat #30
4b- band abd + press black
+
JR20min 10/30x30

climb/pull/JR

Note to self:
Never try to take kids on vacation for a week alone EVER AGAIN.

climb:
lead: 8,9,10a,10a,10b

pull: 5x10
bent row #70

JR20min:
10/20x40