10x2 lower/walk2

2min warm up
--
10min amrap A:
goblet squat #30+10wV x 10
band clams (green) x8/8
sngl kb dL #50 x 8/8
surrender on risers (3) #10wV x 6/6
#r = 3
-
B:
burpee (no pu)/band jack 2/jump up x 10
archer slide squat x 6/6
1 leg mtn climber on ball x 8/8
lunge hops x 10/10
#r = 3
====
walk 2 mi

walk2/black diamond#22/hangboard

walk 2 mi (am)
--
2 min z warm up
-
2rft:

1. Chest Press / Sit Up / Shoulder Press x 8 #15s
2. Elev Feet Reverse Push Up x 8 #10wV
3. Side Plank Rows (x3) / Push Up x 5 / 5 #25
4. Elev Feet Reverse Push Up x 8 #10wV
5. Dip x 6
6. Elev Feet Reverse Push Up x 8 #10wV

time: 11:08

-

5rft:

sngle kB row #45 x 8/8

banded superman lat pulldowns blue x 10

time: 18:03

-

beast mode hangboard training 10005A

1 set/7 reps of 6s hang & 4s off/2:30 rests between sets

open 4, open 4, open 3, open 3, 4finger chisel, 4finger chisel 

TOTAL WORKOUT TIME: 38min

Walk2/jr20

Walk 2mi
—
Jr20min
5/45x24

10x2 lower/jr20

2min warm up
-
10min amrap A:
Sb static lunges #45 x 10/10
Asstd pistols x 5/5
kB pendulum #30 x 12
Elev dL #75
#r = 3.25
-
B:
Band squat jump/ leg abd x 10 total blue
kB swing #50 x 15
Lunge ft tap x 8/8
Ab splitters  x 8
#r = 3.25
-
Jr20min
5/25x40

walk2/black diamond #18/5r/climb WO

walk 2 mi
--
2rft:

1. Assisted Pull Up / Chin Up / Push Up Pass Over (x2) x 4 #50
2. Skull Crusher Sit Up / Overhead Press on Bosu x 10 #26
3. Push Up / Down Dog / Side Leg Lift on Bosu x 5/5
4. Side to Side Hanging Knee Raise x 10
5. Transformer Mountain Sliders on Bosu x 10

time: 12:26

--

5rft:

sngl kb row #44 x8/8

superman lat pulldown blue x 10

time: 18:56

--

climb:
4x4 0lbs
4min rest (3x15 #4s bench prone y fly)
4x4 #10wV
4min rest (3x15 #4s bench prone y fly)
4x4 #10wV
4min rest (3x15 #4s bench prone y fly)
4x4 #10wV
total WO time: 42:10

walk2/jr20

walk 2 mi
--
jr20 min
10/60x18

climbing wo/jr20/walk 2

jr20:
5/40x27
--
climbing workout:
4x4 0lbs
rest 5min (do lower trap with #3s 3x15)
4x4 #10wV
rest 5min (do lower trap with #3s 3x15)
4x4 #10wV
rest 5min (do lower trap with #3s 3x15)
time: 29:41
--
walk 2 mi

10x2 lower

2 min warm up
--
10min amrap A:
BB/green band glute press #80 x 12
tip toe sumo #60 x 10
assisted pistols x 5/5
ball ham roll ins single x 10/10
#r = 3.33
-
10min amrap B:
deep step ups x 10/10
trx reptiles x 8/8
dyn squats (green) x 20
3mtn climb/kick x 10 total #10s
#r = 2.75
-----
short bike ride to city park!

COVID19 wk2: walk2/black diamond19/5r/fingerboard

walk 2 mi
--
black diamond #19:
3rft:
hanging leg raise x 5
hollow to v-up x 5
trx 1 arm row x 5/5
plank to walk out (2 steps) x5
hanging leg raise x 5
dB sit up #10s x 5
time: 10:42
-
5rft:
sngl kB row #44 x 8/8
band superman lat pulldown x 10 blue
total time: 17:38
-
finger board beast maker app:
1000 series (modified to 1 set each)
4 finger top holds rest 3s/hang 7s x
rest 2:30min
3 finger in top holes rest3/hang7s x
rest 2:30min
4 finger chisel in middle holes rest3/hang7 x
rest 2:30min
4 fing told holds 3/7 x
rest 2:30min
3 finger in top holes 3/7 x
rest 2:30min
4 finger chisel in middle holes 3/7
rest 2:30min

total workout time: 41:18

walk2/jr20

walk 2 mi
--
JR20min: 5/35x30

10x2 lower/jr20

2 min z warm up
-
10min amrap A:
upside down sngl leg press #60 x 10/10
sB side lunges #25 x 8/8
elev dL #75 x 10
elev sumo #75 x 8
#r = 3.33
-
B:
f/b burpee (no pu) x 10
jump lunges x 20
archer slide x 5/5
kB swing #44 x 15
#r = 3.33
-
JR20 min: 10/45x22

walk2/black diamond upper #20

too snowy to walk so i'll do it sunday!

--
2min z warm up

3rft:

1. Push Up / Frog Jump x 5
2. Side to Side Hanging Knee Raise Kick x 8 alt.
3. Plank Roll on Balance Ball / Shoulder Tap x 8 alt.
4. Kneeling Overhead kb press to Side Bend x 8/8 #18
5. Weighted Hollow Flutter Kicks x 20 #18

time: 10:45

-

5rft:

kb single row #44 x 8/8

blue band superman lat pulldowns x 10

time: 17:13

-

rest 1 min

rope climb/sngl arm eccentric lowering

x3

total time: ~20min

walk2/jr20

walk 2 mi
--
jr20min
5/30x35

walk2/jr20

walk 2 mi
--
JR20min
5/55x20

walk2/10x2 lower

walk 2 mi
--
10min amrap A:
band/kb side to side squats #50/green x 16 total
single ham curl machine #15 x 7/7
band assist pistols x 5/5
band hyd/ext green x 8/8
#r = 3
--
B:
split squat hop x 8/8
side lunge jumps x 20
box jumps x 14
kb 1 arm swing #30 x 10/10
#r = 3.33

COVID19 protocol: Walk2/black diamond upper #21/5rft

BEGIN: COVID-19 workout protocol


Walk 2mi (a.m)
+
Short hike (bald mtn)
————
2min z warm up
-
Black diamond #21 (zgym)
3rft:
Pull-ups 7-6-5
Santana dB plank #20s x6 alt
Hanging knee raise #15 x 8
kB Skull crusher sit up twist/jack knife x 10 alt
11:37
+
5rft:
Kb row #44 x 8/8
Superman lat pulldowns blue x 10
Total Time: 19:17

walk/wo/jr

walk 2 mi
--
8min amrap A:
tip toe sumo squat #50/wV#10 x 10
ball/kb/band glute press #50/green x 10
sngl kB dL #50 x 8/8
#r = 3.66
--
B:
wV #10 surrenders x 6/6
split leaps x 16 alt
kB swing #50 x 15
#r = 3
-
5min core tabata:
plank k2e R
plank k2e L
ball hand to foot pass
single leg mtn climber on ball L
single leg mtn climber on ball R
-
JR20min 5/35x30

Climb/5r/jr

Climb:

Auto: 8

Lead: 9, 10d (3),

Tr: 12a,11c

5r:

kB row #44 x 8/8

Superman lat pulldown (blue) x 10

-

JR20min: 5/25

Walk/jr

Wslk3mi
-
Jr20min: 10/45

climb

Lead fall practices today!!

Auto8,9

Lead: 10d (4), 11b 1/2 way, 10a falls, 10b falls

walk3/8x2+5

walk 3 mi
--
8min amrap A:
sb side lunges #25 x 10/10
band clams x 10/10 green
elev dL #75 x 8
#r = 3
--
B:
dB jump squats #10s x 10
bosu lateral hops x 20
band assisted pistol x 5/5
#r = 3.66
--
5min tabata 10/20:
reptile hold L
reptile hold R
pilates leg ext/circle arms around knee tuck
mtn sliders
hanging knee raises #10

jr20

JR20min:
10/60x 18

Walk/8x2+5WO/jr20

I CAN NOT believe my weight has not budged in THREE MONTHS. MFer!!!!!!!
ヾ(｡｀Д´｡)ﾉ彡☆

walk 2 mi
--
8min amrap a:
bosu squats x 10 #30/wV
single ham ball roll ins x 10/10
single elev glute press #25 x 8/8
#r = 3.66
--
B:
1 arm burpee x 12
dB jump lunge/kick #10s x 10 alt.
archer slide lunges x 5/5
#r =3
--
5min core tabata:
slide under plank cross kick L
slide "           " R
kB ext obliq leg lowers
side plank leg lift 10s L/10s R
ab splitters
--
JR20min
5/40x27

Walk2

Walk 2mi

climb/5r/jr20

Auto: 8

Lead: 9, 10b, 10c(1), 10d (2)

Shhhhiiiiiit for climbs this week. Ugh.

#thefear

-

5r:

kB row #44 x 8/8

Superman lat pulldown (blue) x 10

-

JR20min 

5/30x35

walk3/jr20

walk 3 mi
--
jr20min: 10/50x20

Climb/5r

Auto: 8, 

Lead: 8, 10d (2), 11c (1/2), 

Tr: 12a, 12a, 11c

-

5r:

kB row #44 x 8/8

Superman lat pulldown (blue) x 10

Walk3/8x2+5

Walk 3 mi
-
8min AMRAP a:
Bb glute press #80/green x 12
Upside down one leg press #30 x 8/8
Sngl ham machine #15 x 8/8
#r = 3.66
-
B:
Box jumps (full) x 20
Band assisted pistols x 5/5
Green band dyn squats x 20
#r = 2.33
+
5min Pilates video (add side plank leg lift and plank reptiles)

Climb/jr20

Lead: 8, 8, 10d (3), 11c(6clips), 10d (2)

—

JR20min: 10/55 x 19

Walk2/jr20

Walk 2 mi
—
JR20min: 5/40x27