walk/wo 20min

walk2 mi
--
20min cap:
ladder
BBglute press #55 12-15-18-15-12
kb jack/goblet squat #30 8x all
--
10/30x6:
kb swing #40
wV alt surrender squats #12
--
9min amrap:
elev dL #62 x 10
slow eccentric leg lowers x 5
side slide lunges (fast) #15 x 15
#rnds: 3 2/3

climb/5r/jr

climb:
8,8,10c *new project*
TR: 11c (lead wall mess), 11b, 11a
--
5r:
single kb row #44 x 8/8
superman lat pulldowns (blue) x 10
--
jr20
10/20

Walk/jr

Walk 2miles
—
Jr20min
5/30x35

climb/5r

Auto: 7, 

Lead: 10c project *finished!!!!*, 11a project (1), 10c/d (unfinished), 10cclean,

—

5r:

kB row #44 x 8/8

Superman lat pulldowns x 10

walk/20min WO

2 mile walk
--
20min cap:
ladder
front rack squat 3/3--4/4--5/5-4/4--3/3
frog slides 8--10-12--10--8
--
10/30x6
tip toe sumo #44
ab splitters
--
10:30amrap:
kb fwd split squat #30 x 10/10
band abd & press (blue) x 15
ball ham roll ins x 15
#: 3 2/3

jr

JR20min
10/55x19

BC climbing

Sport park > clock tower

TR: 9, 10b, 10a
Lead: 10a attempt, 10a (2)

Walk/12min wo/jr

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

12 Minute HIIT – 45/15 second intervals 

1. Mountain Climbers (x3) / Lunge Kick up #12s
2. Reptile Santana Push up alt. sides #15s
3. Lunge heel lift / jump lunge #12s
4. Thigh lift (right leg) green
5. Thigh lift (left leg)
6. One leg Hip raise abduction (2/2) blue #12

+

JR20

5/40

Climb/5r/jr

Auto: 7, 8/9

Lead: 10c project in 1

Tr:12a(1), 11c,11b, 10d, b

—

kB row #44 x 8/8

Superman lat pulldowns (blue) x 10

—

Jr20min: 5/25

walk/12min/JR

2 mi walk
--
15/45x12:
1. Knee tuck / cross kick / one leg push up alt. blue band
2. Side Step Squat with one DB over head press alt. sides #15s/blue
3. Curtsy lunge / leg lift / curtsy lunge / switch legs #15s/blue
4. Bird dog push up (blue)
5. **pistol to dL #50 alt
6. Weighted Ballerina hip raise abduction blue/#15
--
JR20min
5/35

Climb/5R/jr

Lead:

8,8,10c(1), 11aCOMPLETED!, 10c, 10c(unfinished)

—

5R:

Bb bent row #80x 8

Superman lat pulldown (blue) x 10

—

JR20min 

10/50

Heartbreaker body #1

walk2mi
—
15/45x12:
Db/band side step squat x2 (blue+12#s)
Plank band jack/side plank row alt #15s/blue
Db/band jack squat #12/blue
Db/b hip abd #12s/blue
 Laying side leg lift toe touch roll over jack push up (blue

DELOAD Sun-Sat/12min body #25

2min warm up
—
12min amrap
Lat hop(3)/side lunge/front kick x10
Yoga squat to walk out push up x 8
Twist squat jump(1)/jump squat x12alt
Surfer/back kick/front kick x10alt
#:3rnds+2reps

300 killer rep #9(?)

2min. Warm up
—
4RFT:
Jump lunge knee up x10
Sumo squat jump burpee x10
Side to side plank jumps x10alt
Tricep leg lifts x10
Side crunch 10/10
Curtesy side kick x10/10
Sumo squat heel lift/knee up x10
Reptile knee tuck x10alt
Time: 24:31
+
Tabata 10/20x12
Burpee
Surrender alt
Band and+press
~30min

Jr/climb/5rft

JR20min: 5/35x30

—

Auto: 7

Lead: 8, 10x(1), 11a(1), 10c, 10b

—

5rft:

Single kB row #40 x8/8

Superman lat pulldown x 10

Jr

JR20min

300 killer rep #10/bouldering

2min warm up
—
3rft:
1. Side to Side Squat Hop with Power Band x 20 
2. Hip Raise Abduction with Power Band x 20
3. Criss Cross Jump Burpee x 10 
4. Jump Lunge / Front Lift Toe Touch x 10
5. Push Up to Frog Jump x 10
6. Stay Low Backward Slide Lunge x 10 /10
7. Hardcore Egg to Plank Jack Slide x 10 
Time: 25:22
+
5amrap:
Superman lat pulldowns x15
5 burpees
1 leg dL #30 x 10/10
5 burpees
#:2
~30min
—-
Assorted bouldering and two autobelay

Jr

JR20min 

10/20

300 killer reps

2min warm up
—
3rft:
1. Jump Squat Twist Knee Up x 10
2. Plank Heel Touch to Push Up x 10
3. Everest Climber to One Leg Jump x 10 alt.
4. Donkey Kick to Pike Press x 10
5. Backward Lunge (stay low) to Jump Squat x 10 alt.
6. Plank Knee Tuck / Cross Body Kick / Leg Lift x 10 alt.
7. Side to Side Lunge (stay low) x 10 alt.
8. Side Plank Kick Up x 10 alt.
9. Side to Side Squat Hop (stay low) to Jump Squat x 10. alt.
10. Reverse Plank Kick Up x 10 alt.
Time: 22:58
+
10/20x16
Dbu 
Alt pistols
Ball glute  press #30

=30min

Because my workouts were 30min long, I just decided to cut the last JR session since I’d made up for it anyway. I like this schedule. Use in the fall?

300 killer reps #13

2min warm up
—
3RFT:
Box jump x10
Ball pike to 1 leg mtn climber x 10 alt
One arm slide push up x 10 alt
Prisoner jump lunge knee up twist x 10
Long jump/plank/2jumps back x 10
Mnt climber/front kick x10
Ballerina squat x10
Round kick/jump squat x 10
Jump jack/burpee x10
Plank runner x10
Time: 28:13

Jr

JR20min:
5/25

300 killer reps #14

2min warm up
—
FT:
Weighted Santana push up #5s x10
Jump tuck alt pistol x10
Db leg lift/crunch #15 x10
Back lunge knee up OH press #15 x 10/10
Rocky sit ups #5s x 10
Db jump lunge #15s x 10
Db monkey pu/jump up OH press #5s x10
Plank Db reach pull thru and rev fly #15 x 10
Db jump squat/leg lift alt #15s x10
Time: 31:08

jr

JR20min
5/30x35

climb/5rft/jr

climb:
lead: 8.,8, 10c (1), 11a (1), 10b, 9
--
5rft:
bb bent row #70 x 10
band superman lat pulldowns (blue) x 10
--
JR20
10/50x20

climb BC: tonnere tower

All TR:
5.7 warm up
5.9/10a multi pitch
5.7/10a multi pitch
=dead

Climb/5rft/jr

Auto7, 9, 

Lead 10c blue (1), tr 12a, lead 10c, tr 11c/d, lead 10b/c, tr 11d

Killing it this week!!!!!

__

5rft:

kB row #44 x 8/8

Superman pulldowns (blue) x10

__

JR20min 

10/40x24

Walk/wo 20min

Walk 2 mi
—
20 min cap:
Ladder:
Bb back squat #55: 8-9-10-9-8
Ninja jump tuck x5
—
10/30x6
Ugi  pogo #10 15/15
T2b
—
8 amrap:
Deficit lunges x 8/8 #15s
Plank slide under cross kick x 10alt
1 leg elev tip toe sumo #50 x 6/6
#: 3