walk/mobility

2mi walk
==
JR20min
10/60x18

HiiT by k8* #1

2 min z warm up
==
20amrap:
jump squat x 3/static lunge x 3 ~ 6 sets #12wV
ab splitters x 8
inclined split squat x 10/10
sngl dL #40 x 10/10
kB pend swing #26 x 15
#rnds: 4

Climbing weekend!

Sat @ The bank
8 climbs (range 8-10b)
   ^3 leads 9+, 8, 8
==
Sun @ The Gallery
3 climbs (8-9)
  ^1 lead 9

walk2/ZWOW #87 v2.0/JR

walk 2mi warm up

ZWOW # 87:
3 rounds for time!

•                10 Ugi Jump Lunge Chop #10

•                10 Ugi Air Squats #10  inclined board squats #26

•                10 Jump Tucks

•                10 Side Jump Lunges (total)*

•                5/5 *BB One-Leg Bridge (total) #45^

•                10 Plank Supergirls #5s^

•                10 Pistol Squats (total)

•                10 Backward/Forward Lunges #25s (total)

•                10 Pendulums (total)*

                 10 Surrender Squat/Kick back alt
time: 17:54

*totally left these out! WTF! 
==
JR20min
10/60

!!!!!!!!!!!OFF TO A WEEKEND OF OUTDOOR CLIMBING! W00t!!!!!!!!!!!!

climb/5rft/JR20

Auto: 8, 7

Lead: 10c project (1take)

TR: 12a (1fall)

Lead: 10c (1 take)

==

5rft:

kB row #40: 2x10, 3x8

Superman pulldowns (blue) x 10

==

JR20min 

5/25

walk2/JR/mobility

walk 2 mi
==
JR 20min
5/35
==
mobility = 2rft:
-60s up2/down1
-leg lowers x 5
-bridge reach backs x10alt
-t-spine opener x 5
time: 7-8min

Killer Legs #17/JR20

Only 4 days to workout this week and then off to CLIMB OUTSIDE for the weekend so I'm squishing everything in mon-thurs.

2 min warm up
==

2rft:
1. Kettlebell Pass Under / (dbl f. rack) Step Up (on Bosu) x 10 / 10 #30

2. Squat Jump to One Leg Balance x 12

3. Lunge Front Knee Up / Pistol x 5 / 5

4. High Knees Side Ways (x4) / jump tuck x 10

5. Rack Weighted Pile on Demi Points (x5) / Weighted Eleve x 10 x 2 sets (switch sides) #40

time: 18:45

+

active planks to 20min (1:15)

+

JR20 10/50x20

walk2

walk 2 miles

Tabata Fit Slide [Beginners] #9 v2.0

2 mi walking warm up
==

Tabata Fit Slide Beginners #9 **ADVANCED MOD**

10/20 second intervals – 12 minutes

10/20x10 (5m): side slide lunge L/side slide lunge R #12sx2r/#10s-->

10/20x(5m): mountain sliders/**hanging oblique raises

10/20x(5m): low lunge back slides L/low lunge back slides R #12s

10/20x10(5m): kB elev dL #60/active planks

climb/5rft/JR20

Auto: 8, 7

Lead: 10c/d project (1take)

TR: 11c, 11b

==

5rft:

Single row #40: 2x10,3x8

Superman lat pulldown (blue) x 10

==

JR20min 5/25

Walk2/jr

Walk 2miles
==
JR20min
5/40

climb/5rft/JR20

Climb:
Lead: 8,8, 10c/d (2 takes — new project!), 10c clean, 10b clean, 10b clean, 10c (1take)
CLEANED HOUSE TODAY!!! WOoOoOo!!!!
==
5rft:
Single kB row #40: 2x10, 3x8
Superman lat pulldowns x 10 (blue)
==
JR/burpee
10/20x40

walk2/JR

walk2mi
==
JR20min
5/45

15min Fat Burn #18

2min Z warm up

==

15min Fat Burn #18

P1: 15 minute HIIT – 45/15 sec intervals

1. Push Up with Shoulder Tap (x2) / Jump Tuck
2. Jump Lunge / Pistol Squat
3. Side Plank Lift / Kick Forward / Kick Up – L
4. Side Plank Lift / Kick Forward / Kick Up – R
5. Sumo Squat Heel Lift (x3) / Jump Squat #12wV

p2: 10/30 x 8 (5:20)

kB incl board deep squats #18/trx mtn climbers or reptiles

walk 2

walk 2 miles
==
forgot pilates WO :(

ZWOW #65 v2.0/2mi walk

warm up: 2mi walk

ZWOW #65
   ^^follow this link to the workout video (requires NO equipment). My version is a little harder ;)

20min AMRAP:
pistol x  5/5
vertical leap x 10
split lunge to 1 leg deadlift #26 x 10/10
side jump lunge (touch ground) x 20
1 leg elevated glute press x 10/10
30s active planks
#rnds completed: 3+

climb/5rft/JR20

Auto: 7/8, 7, 7

Lead: 10d project (1take!)

TR: 12a(1), 11c, 11d

==

5rft:

Sngl kB row #40: 2x10, 3x8

Superman banded lat pulldown x10

==

JR20min 5/35

walk2/JR20

walk 2mi

==

JR20min

10/60x18

climb/5rft/JR20

Auto: 7/8

Lead: 8, 11b?!?!?, 10d project, 10b, 9/10a

—

5rft:

Single kB row #40: 2x10, 3x8

Banded Superman lat pulldowns x10

==

JR20min 10/30x30

walk 2/JR20

walk 2mi
+
JR20min 10/50x20

killer legs #9 (20m)

2min Z warm up
==
Killer Legs #9 (20min)
1 round: (bar assisted)
1. Ballerina plie squat to curtsy lunge x 10/10 
2. Small DB Ballerina Hip Abductions x10 / hip extensions x 10 – on each leg #5
3. One arm KB weighted ballerina plie squats 10/10 #40
3rounds:
1. Split Jump to Jump Lunge x 10 alt. legs
2. KB weighted Backward lunge to one leg squat x 10/10
3. Side kick (x5) / Jump tuck (x5) x 4 alt. legs
time: 17:58
--
tabata active planks 10/30x3 (2min)

***Wooooooo! Excellent workout!!!

JR20min/walk2mi

JR 20min
5/30
==
walk 3mi

*NEW PROG* 20min Lower (Lo Imp Lo Bod4)

I've been exhausted lately from the 40min workouts so I'm switching to: 2 x 20min lower body (zgym) & 2 x 20min JR over 4 days. Keeping the climbing/5rft/JR20 on 2 days as well. Then I'm going to try 3mi/3mi/2mi for walking whenever I can squeeze it in!

Z's 2min warm up

Low Impact Lower Body #4 (Zgym membership)
20min count down:

Buy in: 1 leg elev wall sit 30s/30s + wall sit 30s
--
3rounds:
dBUs* x 40
dBL dL/side slide lunge #30 x 10alt.
--
2rounds (blue band):
band hip lift + abduct x 20/ballerina abd x 20
band ballerina squat/abd x 20/side step squat w/ kB #30 x 20
jump lunges x 20
band low curtsey to low squat x 10/10
--
2min tabata time filler:
10/20x4 = inclined split squat L/active plank/inclined split squat R/active plank

Climb/5rft/JR20min

Climb:

Auto: 7, 7, 7

Lead 10c (3takes)

TR: 12a (1fall), 11b, 11b, 10d

==

5rft:

Single kB row #40: 2x10/3x8

Banded lat pulldowns x 10 (blue)

==

JR20min 

10/20x40

*~*~*~*12min FL Workouts!*~*~*~*

Thurs 3/28:
12min+ AMRAP:
Plank walk out/dive bomber x10
Jump lunge x 15
Back lunge jump up x10/10
Side plank dips x10/10
#rnds: 4
(Adapted from Z’s hotel room workout from Boston)
===
Fri 3/29:
10/50x12
Box plank band abd x10/jump squats x10
Tree pull-ups
Alt. Pistols
Staggered pu burpee
==
Sat 3/30:
12min + AMrAP:
Squat jump row touch x 15
Knee up crunch/tap down x 15
Banded curtesy lunges x 15/15
Shoulders up leg ext/hip raise x 15
#: 3 3/4
(Adapted from Z’s beginner legs & abs workout)

==
Sun 3/31:
12min+ AMRAP:
Side jump lunges x 20
Front/ back jump burpee x 10
Split hops x 10/10
Elevated single glute press/dbl x10
#: 4
(Adapted from ZWOW #20)

==
Mon 4/1:
12min+ AMRAP:
Plank knee tuck to cross kick/1 leg pu x 10alt
Pike jump to pistol x 10 alt
Rev plank tip toe leg lift x2/side plank star hold x5/5
**banded Superman lat pulldowns
#rnds: 2
(Adapted from Z’s 5min fat burn #117)
    ^^^super didn’t love this workout:(
==
Tues 4/2:
12min+ AMRAP:
Comp burpee jump tuck x 10
Banded low jacks x20
Stc mtn climbers x 20
Superman Banded lat pulldowns x 20
Knee hugs x20
#: 3 1/3
(Adapted from ZWOW #42)
==
Wed 4/3:
10/50x12
Banded side to side squat (blue)
3 tippy toe squat abd/1 jump tuck
Banded squat Jax
(Adapated from Z’s fB lower body band WO

Tomorrow is a rest day and a get back home day.
:(