Lifted Butt Mash Up 16-21 #3/JRto30

2min warm up

2RFT:
Standing leg ext w/ band x 10/10 ~ 4 sets
kB split squat #30 x 10/10
Hip raise w/ band x 30 (black)
kB pendulum x 5/swing x 5 ~ 2 sets #30
side to side sumo squat/band #60/black x 10
laying side leg lifts (black) x 20/20

buy out: dyn. squats w/ band (black) x 50

time: 14:05
+
JRto30
10/40x20
(16min)

Happy Halloween!!!!!

walk3 mi/mobility

3 mile walk
===
10min mobility video
===
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

Climb/jr20/pull&plank

Lead: 8/9, 9/10a, 10c project (1 take), 

TR: 11d project (3 falls!!!gah!)

==

HANDS ARE DEAD!!!
JR20min: 5/25x40

==

Autobelay: (rest3min)

10c, 10b, 10a-->9

==

5rft:
sngl kB row #40 x 8/8
plank 10/r10/r10

STEP/Killer Legs #12/JRto30

30min step

later, do:

FT:
1. One Leg Pendulum to Squat x 20 alt. #2.5s
2. Front Kick / Back Kick x 15/15  #2.5s
3. Side Step Squat Side Kick x 20 alt.  #2.5s
4. Step Up /Arabesque Bat. /Back Lunge Knee Up x 10/10  #2.5s
5. Jump Tuck / Pistol Squat x 16 alt.
6. Second Position Releve with Beast x 20 #40^^^
7. Chair Squat Heel Lift x 20  #26
8. Side Slide Lunge / Heel Lift / 4th Position Eleve x 10/10  #18
9. One Leg Elevated Lunge with Kettlebell x 15/15   #26
10. Jump Jack Squat Butt Kick x 20 alt.
time: 16:51
+
JRto30
5/30x24
(14min)

step30/12min Body #4/JRto30

A.M:
30min step cardio
====
12 Minute AMRAP

1. Squat jump jack x 20

2. Commando Push Up x 10

3. Sumo Jump Squat Leg lift x 20 alt.

4. Bird Dog x 20 alt.

#rnds: 4 + 40 reps
+
JR18min (to 30min)
10/40x22

climb/p+pl/JR20

Lone climber Prog v5

Boulder: (rest3min)

V0 not cave, v1 cave, v2 (2 attempts=crush), v3 (3 attempts- last 3 holds left!)***,v2

===

 Pullup to hi shoulder: (rest3min)

v0x4

===

JR20min 

5/25x40

===

Autobelay: (rest5min)

10d (missed last two holds!), 10c, 10c, 10b

Perfect pace 👌🏻 

***ring finger right hurts from pockets. Avoid 

walk 3/mobility

uuugghhh. not doing so well sticking to my nutritional goals. last night was a shit show of halloween candy. today will be better. so will tomorrow and (probably) not saturday but definitely from then on BECAUSE I DEFINITELY want to be down more by our trip to the beach at the end of NOVEMBER. >.<

I plan on remeasuring on Halloween -_-

3 mi walk
===
10min mobility
===
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

climb/p+pl/JR20

climb:
auto: 5.8
lead 5.8, 10b (new project! 1 take), 
TR: 11d (2 falls/1assist), 11c (1 fall)
lead: 10a
=====
5rft:
kB single arm rows x 8/8  #40
plank 30sec (10 regular/10reptile L/10reptile R)
(6-7min)
===
Jump rope:
10s rest/50s jump x 20 rounds = 20min

3mi walk/mobility

3 mi walk
==
10 min mobility
==
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

Lifted butt mash up #2 (16-21)/jrto30

2min warm up
==
2rft:
Table top leg lifts (arabesque battlement in table top) #2.5 x 20/20
kB side lunge knee up/ side lunge jump #30 x 20alt
kB sumo to 1 leg goblet #30 x 10alt
Kneeling leglift/abd (black) x20/20
**pistols x 5/5
Band/kB side squat #50/black x10alt
Time: 18:32
+
Jr to 30 (11-12min)
10/60x10 (11:40)

Inferno #11/JR20/walk 3mi

A.M.
walk 3 mi
===
Inferno #11: 3RFT:
1. Evil Ab Slides x 8
2. One Arm KB Overhead Sit Ups x 8/8 #18
3. Pull up / Hanging Knee Raise to Jack Knife leg ext x 5
4. Legs Elevated Plank with Cross Kick / Leg Lift Push Up x 4 / 4
time: 12:43
==
JR20min
10/40x24

LIfted Butt #16-21 Mash Up (#1s)/JR to 30

2min

3RFT:
squat side step x2 (band) x 10 sets alt black
band clams x 20/20 black
curtsey to *side slide lunge w/ kB x 10/10 #26
wide leg hip raise w/ abd x 20
kB swing x 20 #40
side lunge dL w/ band & kB x 10 #40
Time: 18:02
+
Jrto30
5/25x24 (12min)

climb/p+pl/JR20

The lone climber v 4.0

Bouldering: (3min rests)

• v0 (not cave), v0 cave, v1, v2(failx3), v2 (failx3), v3? (Fail)

•.   pullup to hi shoulder: v0, v0,v1 (fail last 2 moves), v1 (fail 2/3 the way)

10min rest

Autobelay: (5min+ rests)

• 11a/10d (4/5 attempt), 10d 2/3 attempt, 10c (missed last hold), 10b (2/3), 10c

=====

5rft:

Bb row #80 x 8

Plank 30s (10reg/10 rep alt)

=====

JR20min 

10/20x40

3mi/mobility

3mi walk

===

10min mobility

===

my mobility sequence:

60 handstand

psoas lift/hold 20s x 4 each

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

Killer 300 Rep #6/JRto30

Time Challenge

1. Surfer x 10 alt. sides

2. Jump lunge / knee up / front kick x 10 alt. legs

3. Crossed ankles push up reptile knee tuck x 10 alt. legs

4. squat heel lift jump / Sumo squat heel lift jump x 10

5. Leglift/hip lift (high!) x 10

6. Superman / power (expl) push up x 10

7. Jump Tuck to pistol x 10 alt. legs

8. Reverse Plank twist knee tuck x 10 alt. legs

9. One leg Side plank lift –  L x 10

10. One leg Side plank lift –  R x 10

Time: 22:48
+
Jrto30
10/30x14 (9min)

3mi/mobility

3mi walk

===

mobility 10min

===

my mobility sequence:

60 handstand

psoas lift/hold 20s x 4 each

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

Lo Impact Lo Body #2/JRto30

2min warm up

Power band (black):

1. Wall Sit with hip abduction pulses – 1 min 

2. Side to side squat x 20

3. Kneeling hip abductions x 20/20

Kettlebell 2r #30:

1. Figure 8 squat x 20

2. KB Swing x 20

2. Weighted curtsy lunge x 20 alt. sides

3. KB Swing x 20

Chair & sliders:

1. Ballerina plie squat / curtsy lunge / side leg lift x 10 / 10

2. Ballerina Backward slide lunge / Backward leg kick x 10/10

3. Ballerina leg circle to one leg squat x 5=10/10

Buy out: Wall Sit – 1 minute
Time: 15:05
+
Jrto30
10/20x30 = 15min

climb/p+pl/JR20 AND ROLL

Climb:

Lead: 8,7, 10c project (4takes)

TR: 11d project (1 fall!!!)/11a back to back

===

5rft:

1 arm trx row x 8/8

Plank30s (10/10/10)

===

JR20min 

10/20x40

Lifted Butt #8/JRto30 AND 3mi

3 mile walk to warm up!

Buy in: Squat down / deadlift up x 30 reps

Workout Breakdown 

One leg bridge Ladder:

10/10 -15/15 – 20/20 (w/ band & elevated)

1. Surrender to Side Kick (x2) to Side Lunge Jump Up (x2) Ladder #10:

10/10 – 8/8 – 6/6

2. Figure 8 Squat Jumps #30 x10

One Arm KB Swing Ladder #30:

20 – 30 – 40

time: 21:04

+

JRto30 = 9min

10/30x14

climb/walk3

It's a rough week. Time to back off a little.

A.M. Climb:

Autobelay: 6,9,8, 9+/10a,

Lead: 10a/b, 10a, 10a, 10a

&

P.M:

Walk 3mi/mobility + my mobility WO

300 Killer Reps #8/JRto30

2min warm up

3rft:
1. Over The Box Jump x 10
2. Side Plank Leg Lift to Frog Jump x 10 alt. sides
3. Jump Jack to Sumo Jump Squat x 10
4. Plank Kick Through to Scorpion Push Pp x 10 alt. sides
5. Knee To Elbow / Straddle Sit Up x 1o alt. legs
6. One Leg Elevated Lunge x 10/10
7. Reverse Burpee to Competition Burpee (each burpee counts as 1 rep) x 10 reps total
8. Backward Lunge Step Up x 10 /10
time: 25:20
+
JRto30
5min count down: 30hk/10x10bb:1fig8/30bb/10DBU AMRAP
+
1 min spinal traction
    ^^gonna start doing this every day, i think!

FitSlide #18/JRto30

2min warm up

15 min. AMRAP

1. Crossed Ankle Plank Slide / Frog Slide x 10
2. Curtsy Slide Lunge Heel Raise / Side Slide Lunge Heel Raise x 10 / 10 #20s
3. Push Up / Overhead Press x 10 #20s
4. Backward Slide Lunge Deadlift x 10/10 #40
5. Ab roll outs w/ sliders x 10 
#rnds: 2
+
JRto30
10/50x15

Killer legs #4/JRto30

3mi walk 
(new walking goal! 3mi, 3x week = 9mi!)
===
Buy in: Explosive Jump Squat x 10

15 Min Amrap

1.  lunge pass under/heel lift #40 x 10/10

2. box jump x 10

3. DB front squat/heel lift (DBS on your shoulders) #20s x 15

4. box jump x 10
rnds: 3.5

Buy out: Explosive Jump Squat x 10
time: 17:02
+
JRto30 (13min)
5/35x20

climb/pull&pl/JR20

climb:
lead 9,8,10c project (down to 3 takes!!! woooo!)
TR: 11d project, 11c
====
5rft:
1 arm trx row (assisted) x 8/8
30s plank (10/10/10)
===
JR20min
10/20x40

3mi walk/mobility

3 mi walk
===
mobility video
==
my mobility WO:
handstand 60s
psoas lift/hold x 4 each leg (20s)
spinal traction 60s
then 2 sets of:
external oblique opener 60s (2s up/1 down)
ext oblique w/ leg lifts x 5
t-spine opener x 5 #10
(13min ish)

climb/pull&plank/jr20

climb:
lead: 8,8, 10c project (4 takes!)
TR: 11d project, 11c, 10d
===
5rft:
1 arm trx row x 8/8 (assisted grip)
plank 30s (10/10/10)
===
JR20min
10/60x18