Climb/5rft/jr

climb (lead day):

Climb(Lo wk1):

Lead:8,8,10c project(1)!!!!!, 11a project (2), 10a

—

5rft:

Bent bb row #70

Superman lat pulldowns (blue) x 10

—

JR20min 

10/35x27

walk/jr

walk 2
--
JR20min
10/60x18

walk/wo

walk 2 mi
--
20min cap:
ladder:
side step squat #50 (3x3) ~ 5s-6-7-6-5
BB 1 leg glute press #35: 10/10-12/12-14/14-12/12-10/10
--
10/30x 6
jump lunges
plank reptile holds (10s/10/5/5)
--
4:55 amrap:
1 leg dL #50 x 5/5
ab splitter x 6
surrender squat #wV x 7/7
#rnds: 2 1/3

walk/jr

walk 2mi
--
JR20min
5/20x48

Walk/wo/jr

To make up for my slacking yesterday...

6 Am - 2mi walk
—
2 min warm up

20min cap:
Ladder:
Fwd split sqt #26: 8/8-9/9-10/10-9/9-8/8
kB swing #40: 10-15-20-15-10
—
10/30x6:
Slide side lunges alt #10wV
Fig.8 squats #40/wV
—
7:30min amrap:
Toe step ups #10 x8/8
1 leg ball climbers x 6/6
Kneeling smith squats #80total x 10
#rnds: 3 2/3
===
Jr20min: 5/30

Climb

It’s too hot.

I’m too tired.

😩

Lead: 8,8,10c(3)

TR: 12a, 11d, 11a/b, 10d

Dang children keeping me up at night. 

walk2/jr

walk 2mi
--
JR20min
10/45

Climb/5rft

Lead: 8,8,10c(2), 11a(3),10c/d, 10b

—

5rft:

Single kB row #44 x 8/8

Superman lat pulldown ((blue) x 10

wo/jr

2 min warm up
--
20min cap:
ladder:
elev kb squats #50: 8-10-12-10-8
standing side leglifts #2.5s: 15/15-20/20-25/25-20/20-15/15
--
10/30x6
on arm kb swing alt #30
side to side kb squats (fast) #30
--
9.5min amrap:
elev dL pulses (3) x 10 #50
ball oblique roll ins x 5/5
pistols x 10 alt
rnds: 3

+

JR20 10/20x40

jr

JR20:
10/60


CAMPING WEEKEND! See you tuesday!

climb/walk2

walk 2 mi
--
Climb:
lead, 8,8,10c project (2)!!
TR: 11c on lead wall, 11b, 10d, 10c

walk/wo/jr

walk 2 mi
--
2 min warm up

20min cap:
ladder:
kB banded front squat #30/blue: 8-10-12-10-8
elbow plank jax (blue): 15-20-25-20-15
--
10/30x8
side plank hip dips 15/15
elev dL #50
--
amrap (8.5min):
dB side lunges #20 x 10/10
trx reptiles x 20
ninja jump tuck/sb shoulder squat x 6 alt #35
-------
JR20min
10/30

walk/wo/jr

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

20min cap:
ladder:
sB back lunges #30 + wV10: 20-22-24-22-20 alternating
frog sliders: 10-11-12-11-10
--
10/30x6
kB pendulum swing #26
sumo jump squats
--
amrap (8min):
sb alt curtsey #30 x 16
abd + press  (blue & yellow) x 16
bench leg lift/hip lift x 10

+
JR20min
5/25

Climb/5r/jr

Walk 2mi

==

Auto: 8, 8/9, 7 (4min rests)

Boulder: v2-3 cave, v4 cave,(3min rests)

Lead: *10c (4)*, 10c (to last clip), 10b

5rft:

Single kB row #44

Superman lat pull down blue x10

JR20min: 5/35

walk

walk 2 miles

Jr/wo

JR20min: 10/45
==
20min Cap:

Ladder:
1 leg dL 8/8-10/10-12/12-10/10-8/8
Hanging knee raises 10-12-14-12-10
—
10/30x6:
Jump lunge Ugi twist #10
Mtn sliders
—
7.5min amrap:
Alt pistols x 8
Ab splitters x 5
Tippy toe sumo #50 x 10
#rnds: 3 1/3

Climb/5rft

Auto: 8,7

Lead: 9 (test fall! You survived!!!! Yayyyyyy!)

TR: 12a mess, 11b,10d

Auto: 10d, 10c

==

5rft:

kB row #44 x8/8

Superman latdown (blue) x10

Jr/walk

walk 2mi
——
JR20min
5/30

climb/5rft

climb:
lead, 8,8, 10a,10a,10b
TR 11a/b
--
5rft:
single KB row #44 x 8/8
superman lat pulldown (blue) x 10
--
JR20min
10/50

JR/walk

walk 2mi (6am)
--
JR20min
5/25

20min WO

2 min warm up
==
20m cap:
ladder:
BB deficit lunges (alt) #40 x 12-14-16-14-12
1 arm burpee alt x 6-8-10-8-6
--
12ish min AMRAP:
HC egg on ball x 10
BB curtsey #40 x 10/10
elev sumo squat #50 x 10
#rnds: 3 2/3

UT: 8min tabatas

Deload week. 60% (time)

7/1:
10/20x16
Sandbag clean and press #25/blue
Plank bag drag #35/blue
Lunge back/ sb OH press #25/blue
SB Side to side squats #25/blue
====
7/2:
10/20x16
Push up/ cross kick
Jump lunges
Sb front squat #35
Banded Superman lat pulldowns (blue)
=====
7/3:
10/20x16
1 arm alt sb swing #35
Single dL/row #35 L
“””””” R
Curtesy L
“”””” R
Plank her click over bag/push up
Band side jump lunges
====
7/4:
*~*~*~happy 4th!!!*~*~*~*
10/20x4 each:
1-transformer jacks
2-surrender L
3-surrender R
4-burpee (no pu)/ row #35
=====
7/5:
10/20x16 (all banded):
Side squat/sb OH shoulder switch alt #35
Sb back squat #35
Lo band Jax
Burpee
=====
7/6:
10/20x16:
Lunge back OH press L #10
“”””””””””” R #10
Twisted plank jumps
Burpee (no pu) upright row #25