walk/jr

walk 2 mi
==
JR20min:
10/60


Off to the rez tomorrow!!!!!

walk/20min WO

6am - 2 mi walk

==

20min cap:

ladder:

ballerina plie squat #50: 8-10-12-10-8

alt pistol to alt 1 leg burpee x 4-6-8-6-4  (block assisted)

--

10min (leftover) amrap

band lo jax (blue)

back lunge kick ups #45

ab splitter x 6

#rnds: 5

walk/jr

walk 2mi
==
JR20min
5/50

climb/5rft/jr

Auto: 7,8,7

TR: 9, 12a (2), 11d, 11c, 11a (1)

—

JR20min: 5/30

—

5rft:

kB row #40 x8/8

Superman lat pulldown x10

Fitslide 17&18 mash up/walk2

walk 2 mi (6am)
==
Fitslide 17&18 mash up (20m cap)

Alt. BB back slide lunges #45: 12-14-16-18-16-14-12
Cross ankle plank slide/frog slide x 4
--
11~min
amrap with leftover time:
side lunge/dL #30 x 10/10
curtsey slide lunges/heel raise x 10/10 #26
ab rollouts x 10
rnds:3

JR/climb/5rft

JR20min: 10/25 x35
==
climb:
lead: 8,8,10c (2), 11a (7clips), 10b, 10a (1), 8
==
5rft:
single kB row #44 x 8/8
superman lat pulldown (blue) x 10

hike

eldo 2mi - ish w/ kids

walk/JR

JR20min
10/40
==
2mile walk

shred w/ k8.2

2 min warm up
--
20min cap:

ladder:
elev dL #60: 8-10-12-10-8
burpee jump tuck x 5-6-7-8-9
--
10/30x8
ugi pogo (alt side each round)
unilat rack front squat #26
--
amrap with leftover time:
frog sliders x10
band abd/p (red/blue) x 15
rnds#: 5

walk/JR

walk 2mi (6am)
==
JR20min
5/40

Climb/5r/jr

Climb
Lead: 8,8,10c (3)
TR: 12a (smooth crux!), 11b, 11a
==
5rft:
Single kB row #44 x8/8
Superman lat pulldown (blue) x 10
===
JR20min
5/25

shred w/ k8.1

2 mi walk (6am)
==
2 min warm up

20min AMRAP:

Part one: ladder
1 leg smith squat to good morning (both legs) #20: 4-6-8-6-4
jump lunge kick up x 10 (after each set of above)
--
Part two: amrap with leftover time:
dB side lunges x 10/10 #15
ugi 3 point jump/reptile each x 10
elev sumo #60 x 10
rnds: 2 1/3

climb/5rft/JR

lead:
8,8,10c new project (2), 10c (take at last clip), 10b, 10a, 9, 10a
==
5rft:
single kb row #44 x8/8
band superman lat pulldown blue x 10
==
JR20min
10/50x20

Summer Shred #11 v2.0 (20m)

2mi walk to warm up
==
20min cap.
1. Ladder Time Challenge: Hanging Leg raises x 5 /dB curtsey lunges #15s
10 – 16 – 20 – 26 – 20 – 16 – 10
2. HIIT 30/10 x 6: DBU/kB squat #30
3. Time Challenge Circuit x 3 :
Pull ups x 5
Kettlebell swing x 20 #40
kb Sumo Squat on toes x 10 #40+wV

total workout time: 19:48

Walk/jr

6am - walk 2 miles
==
JR20min: 5/45

JR

sick kid today:(
==
JR20MIN
10/30x30

climb/5rft/JR

930-940

auto belay:9, 7 (5min rests)

945-10:15

Bouldering: v4(got it in 3), v4, v4(fail),v3, v3cave (fail3), v3 fail, v3 fail

1020-1045

JR20min 5/55

1050-11

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

==

5rft:

Single kB row #44 x8

Superman lat pulldown x 10
Blue

walk/lower 20min amrap

walk 2mi (early a.m.)
==
2min warm up
==
20min amrap:
lunge back/pass #40/wV(#10ish) x 10 total
1 leg BB glute press #60 x 10/10
1 leg plank reptile to ext (don't touch ground!) L x 15s
dB side step ups #15s (a bit too heavy???) x 10/10
ugi butt touch jump squats x 20
1 leg plank reptile to ext R x 15s
#rnds: 4

Jr/climb/5rft

jr20min: 10/20

==

Lead: 8,8,10c/b project, 10a, 10a, 10a, 9

==

5rft:

Single kB row #44 x 8

Superman lat pulldown x 10 blue

climbing in CCC

Little Eiger:
TR: 9,9+,10a, 11a, 10c

Walk/5min WO #54 v2.0

walk 2 mi (warm up)
==
part 1: 5min workout # 54
5min amrap:
*10 hanging knee raises
20 kB swings #40
20 banded side lunge jumps (blue)
1st: 3r // 2nd: 2.66r
==
part 2: 10min amrap:
band abd + press (blue) x 20
tip toe wide squat #50/wV x 10
surrender squat #10wV x 10/10
#: 3.33
==
repeat part 1!

JR

JR20min
10/60x18

JR/hike

A.M:
JR20min: 5/30
==
hike 3.5mi

climb/5rft/jr

JR20min: 10/40
==
climb:
lead: 9, 8, 11b (8 clips!)
TR: 11c/d, 11c
==
5rft:
kb row #44 5x8
superman lat pulldown (blue) x 10

k8fit lower/2mi walk

6am - 2 mi walk
==
2min z warm up

4rft:
10 hi knees/1 burpee x 10set
1 leg smith squat #0 x 10/10
hard core egg on ball x 10
single hamstring roll ins x 10/10
side plank leg lifts (green band) x 10/10
time: 20:28

Climb/jr/5rft

JR20min: 5/25
==
Climb (lead):
8,8, 10c project flail, 10c/d, 10b, 10a, 10a
     ^^^^^^suuuuuuper lame at climbing today 😫
==
5rft:
kB row #44 x 8
Superman lat pulldown (blue) x 10

JR

JR20min
5/40

k8's lower 3rft #1/JR20

2 min z warm up
==
3rft:
BB side lunges #30 x 10/10
ab splitter x 8
f/b lunge with kB #30 x 10/10
plank reptiles x 10 alt
pistol x 5/5 (holding blocks)
tip toe wide squat #50 x 10
time: 20:36
+
JR20
10/30x30