climb/pull&plank/JR20

Climb:

lead: 8,8,11b project CRUSHED, 10d flail but finished (3 takes), 10b, 10b (2/3 attempt)

PUll & plank:

5x10 #35 single kB row

30s plank hold

JR20min

10/20x40

summer shred #36

Buy in: 25 Burpees
Part 1
2 min High Knees +
4 min Tabata: 20/10 sec intervals with Power Band x 8:
1. DB Jump Squats #10s//2. Power Jack Push Up / Side Plank Leg Lift
Part 2 – KB, DB
1. Pistol Squat / Candle Stick / Pistol / Deadlift (dumbbell) x 8 alt.legs #10
2. One Arm KB Swing / Snatch / Squat x 5/5 x2 sets #26
3. KB Push Up / Overhead Press / Squat Twist Knee Up x 8 #26
_____
2 rounds
Part 3
Chin Up /Pull Up/ Hanging Leg Raise + One Legged Mountain Climber (8 – 9 – 10 – 11 – 12)
***1 pullup/4 pistols (1 leg only)/4 1 leg mtn sliders each leg (4-5-6-7)
+ Buy out: 2 min Plank Hold
time: 25:34
+
JR to 30min
5/30x9 = 5min

Climb/pull+plank/JR20

Climb:
lead 8,8,10d project crushed, 11b project,  
TR: 11c
lead: 10a
TR: 11b

Pull+plank
sngl arm row #40 5x8
plank 30s

JR20
10/50x20

tabata #4/JR to 30min

Tabata Training – 16 x 20/10

1. Box Jump
2. Chin Up / Squat
3. Deadlift to Squat with KB #40
4. Bird Dog / Push Up
5. Side Slide Lunge with overhead press – L #18
6. Side Slide Lunge with overhead press – R
7. Squat Twist Burpee
8. Pendulum with KB #30
+
JR22min
5/25x44

Summer Shred #12/JR to 30

Buy in: Dragon hold x 15 sec + Double Unders x 20 x 2 sets

Part 1 – Upper Body and Arms

HIIT – 6 x 30/10 with dumbbells

1. Plank Row Push Ups #25s

2. Rocky Sit Ups #10s

3. Plank to squat and bicep curl #25s

4. Rocky Sit Ups

5. Power Clean and Press #25s

6. Rocky Sit Ups

Part 2 – Legs

Jump Tuck x 10 / Figure 8 Squats w/ heel raise #30 ladder

10  – 20 – 30 – 20 – 10

 Part 3 – Cardio

HIIT – 6 x 30/10 with Jump Rope

1. High knees *pistol L

2.  Criss Cross Mountain Climbers

3. DBUs  *pistol R

4. Ballerina Plie Jump Squats

5. High Knees *kB alt dL #50

6. Side Jump Lunge knee up
+
JR to 30min
10/40x17 = 14min

climb/pull+plank/JR20

Lead:
8,8, 10c project CRUSHED, 11a (1/2 way shut down!), 10d (1 take, new project?), 
TR: 11b clean

Pull & plank 30s
5x8 #80 bent row//30s plank hold

JR20
10/30x30

Summer Shred #35/JR

2min warm up

buy in: 25 competition burpees

Part 1 – HIIT 45/15 sec (4 min) all with black band on!

1. Side to Side Squat w/Curl #15s
2. Stay Low Leg Lift w/Overhead Press #15
3. Weighted Jump Jack Squat #15
4. Criss Cross Jump Squat

Part 2

1. Jump Jack Squat (x2)/Power Jack Push Ups X 10
2. Weighted Wall Sit w/Abd. Press x 50 #26
3. Wall Climbers x 20 (40 ea leg)
4. Criss Cross Hanging Knee Raises x 10
5. Wall Climbers x 20
6. Criss Cross Hanging Knee Raises x 10

Part 3 – Pyramid

Frog Slide PISTOL SQUAT 2/2, 4/4, 6/6, 4/4, 2/2 / Pull Up (x2)

buy out: 50 jump lunges
time: 20:14
+
JR to 30min
5/35x15 (10min)

tabata #3/JR

2 min warm up

16 x 20/10

1. Jump Rope – high knees
2. Criss Cross Mountain Sliders
3. Side to Side Hanging Knee Raise
4. Jump Rope – DBU
5. Weighted Backward Slide Lunge – L #15s
6. Weighted Backward Slide Lunge – R
7. KB Swing #40^
8. Burpee

+

JR to 30min (= 22 min)
10/30x 

climb/pull&plank/JR20

I woke up down right cantankerous today. Not even the climbing gym could fix me! My shoulder aches, I'M HUNGRY AF, I didn't get great sleep despite the edibles I took...wah, wah, wah.

Lead: 9,8,10c project (1 take, 1 bolt higher!), 10d (cheated a lil at the end), 10a

JR20min
10/20x40

Summer Shred #10/JR

2 min warm up

1. Split Jumps x 6 / Mountain Climbers ladder

10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10

2. Up dog / down dog / Crescent pose x 10

3. Pendulum to Swing x 20  #26

4. Russian twist x 4 / Kick through push up (FORGOT) to plank jump

x 5 on each side

5. Pendulum to Swing x 20

6. Tabata – 4 min –JR high knees / commando push ups ELEV SUMO SQUAT #60

buy out: 1 minute handstand
time: 18:47
+
JRto 30min
10/40x15 (JR & leg plyos)
(12;30)

climb/pull&plank/JR20

Lead: 8,8,10c project (1 take), 10c/d (didn't make the anchors)
TR: same 10c/d (clean), 11c (2 falls)

Pull&plank: 5x10
kB single arm row #35
plank 30s

JR20min
5/30

ARD: climbing Avalon take 2

Lead:
7+, 7, 9+, 9+ (1 take!)

Tabata #2//JR to 30min

2 min warm up 

10/20x16:

1. Goblet Squat #40/black

2. Hard Core Egg Slide Plank Jack (black)

3. Jump Tuck to Side Step Squat (black)

4. Side Step Push Up (black)

+

JR to 30min

10/50x22

**New Prog**//summer shred 8

******new program:******
- 30min total WOs x 3
- 2 climbs x 2 & 20min JR
- 5 workouts per week
- 4 x 2 mi walks outside
- complete zgym WO for time then JR to 30min

=======================
2min warm up

FT:

1. Plank knee tuck jump forward (1 each side = 1 rep) x 10 / Jump Lunge – ladder:

10 – 15 – 20  – 25 – 20 – 15 – 10

2. Jump rope: 30 sec side hops / 30 sec high knees x 2  (2min)

3. Sumo / rockstar / sumo / jump tuck x 10

Weighted reverse burpees to plank rows #15s x 10
^instead of jumping and OH pressing, I just OH pressed^

4. Jump rope: 30 sec Double unders / 30 sec scissors x2 (2min)
time: 18:48
+

JR11min
10/20x22
^wrong math. should have been 12min! ^

Climb/pullplank/jr20

*Lead: 

8,8,10b lead wall, 11a project (3 takes/lower last clip), TR the same 11a (1 fall), 10b,10a

Pull/Plank 

kB 1 arm row #35 5x10

plank 30s

JR20MIN 

10/30x30

*attempting a new projecting protocol! 2 projects one on lead wall, one vertical 11a crimper. Monday lead wall takes precedence, Wednesday 11a. Throw in doubles day whenever possible!

Climb/pull/jr

Lead:

8,9,10a, 11a, 10c (1 take), 10a, 9

Pull: 5x10

kB single row #35

JR20MIN:

5/25

Summer Shred #6/JR8min

2 mn warm up

(This was supposed to be a 10/20x16 tabata but I totally skipped an exercise!!! I did want to do more rounds though.) Here's how it actually went down for me...

10/20x35: (17.5m)
dB sqt/chopL #15
dB sqt/chopR #15
dB rev burpee #15
dB low jax #15
curtsey curl/side lunge curl L #15
curtsey curl/side lunge curl R #15
(dB front/back squat #15) ---> skipped! oooops!
DBUs
+
FT:
30s handstand
20kb swings/20pendulums x2 #30
30s handstand
time: 4:40
+
JR8min
10/40x10
-------------
30min total