jr20/climb wo/walk2

jr20 5/35
--
climbing wo
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
           ^^1 left/1 right/2 diagonal
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
--
2mi walk

jr20/walk2

jr20: 10/60x18
--
walk 2 mi

black diamond #10/5rft/hangboard/walk2

2 min warm up
--
black diamond #10:
3rft*
hanging shrug to knee raise x 8
L-hand stand/leg ext x 8 alt
side to side jack knife abs #10wv x 10 alt
plank reptile 1/down dog side kick x 6/6
chin up/walk out to plank x 5
sit up/oh press/russian twist 1 ea x 6 #26
time: 15:44
+
5rft:
kb row #45 x 9/9 x 1,8/8rest
superman banded lat pulldown blue x 10
time: 21:53
+
hangboard

beast mode hangboard training 10005A:

1 set/7 reps of 7s hang & 3s off/2:00 rests between sets

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

-----

walk2 mi

lower 10x2

2 min warm up
--
lower 10x2 amrap:

A:
sngl elev tip toe sumo #50 x 10/10
PISTOLS x 5/5 **meh...left leg not quite there yet! hip flexor needs strength!
curtsey slide lunges #20 x 10/10
elev dL #75 x 10
#r= 2.5
-
B:
dL touches x 15/15
one arm kb swing #45 x 8/8
kb leg lower x 10
plie squat jumps x 15
#r = 3.5

jr20/climb wo

jr20min: 5/30x35
--
climbing wo:
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV

Black diamond11/5rft/jr20

2min warm up
—
Black diamond #11
5rft:
Plank back taps x 10 alt
Chin ups #vw10 x 3
Hanging knee raise #12 x 10
(Crow pose) plank knee rest on elbow/ 1/2 pu x 10 alt
Time: 12:04
—
5rft:
kB row #50 x 7/7
Superman band lat  pulldown blue x 10
Total time: 19:05
—
Jr20min: 5/50

Lower 10x2/ walk 2

2 min warm up:
10min amrap A:
Barbell glute press #85/green x 12
Upside down leg press sngl #60 x 8/8
Hamstring curl machine singles #15 x 8/8**** PR!!!!!
Kettlebell figure 8 squat x #50 x 20
# r= 3.5
—
B:
3 Mountain climber kicks #12s x 10 alt
Curtsy lunch side kick x 10/10
Ugi  jump lunge twist #10 x 10
TRX knee tucks x 10
#r = 3
—
Walk 2mi

jr20/climb wo/walk2

jr20min
10/60x18
--
climbing wo
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
--
2mi walk

Jr20/walk2

Jr20min
5/25x40
—
Walk 2mi

black diamond #12/5rft/walk 2

2 min warm up
--
black diamond #12
3-4rft:

1. Santana Knee Tuck / Plank Jack / Push Up x 10 reps alt. sides
2. Hanging Shrug to Knee Raise x 10
3. Wall Clock x 6
4. Laying Hip Lift / Sit Up / Chin Up x 5

time: 13:08

+

5rft:

sngl kb row #45 x 8/8

superman lat pulldown (blue) x 10

total time: 19:58

--

hangboard:

beast mode hangboard training 10005A:

1 set/7 reps of 6s hang & 4s off/2:00 rests between sets

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

--

walk 2 mi

lower 10x2/walk 2 mi

2 min warm up
--
10min amrap A:
unilat. racked squat #30 x 10/10
sngl dL #50 x 10/10
elev 1 leg glute press #20 x 8/8
assistd pistols x 6/6!!! ***PR***
#r = 2.5
--
B:
banded side lunge jumps x 20 alt
surrender jumps x 5/5
1 leg mtn climbers on ball x 10/10
ugi pogo #10 x 10/10
#r = 3.25
--
walk 2 mi

Walk2/jr20/climb wo

Walk2 mi
—
Jr20min
5/45x24
—
Climbing workout:
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV

Walk2/black diamond #13/5rft/jr20

Walk 2 mi
—
Black diamond #13:
**3rft:
2 pu/4 kB squat & press #30 x 4sets (alt)
Pull-ups x 5
kB snatch #30 x 8/8
Chin ups  x5
Time: 13:02
+
5rft:
kB row #50 x 6/6
Superman band lat  pulldown blue x 10
Total time: 19:36
—
Jr20min: 5/35x30

10x2 lower/walk 2

2 min warm up
--
10min amrap A:
elev dL #75 x 10
lunge back pass x20 total #50
band clams (green( x 10/10
deficit surrenders x 7/7 #10wv
#r = 3
--
B:
kb swing x 20 #45
mtn sliders x 20 alt
step ups x 10/10
dB jump squats x 10 #10s
#r = 3.75
-----
walk 2 mi

JR20/climb WO

jr20min: 5/40
--
climbing workout:
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
time: 27:51

JR20/walk 2

JR20: 10/55x19
--
walk 2 mi

black diamond #14/5rft/hang board/walk2

2 min warm up
--
black diamond #14
**3rft:
hanging leg bicycle (4 up/4 down) x 8
kb snatch to press #26 x 8/8
pu/flip/thoracic bridge reach across/flip x 8 alt
bridge press (ft on blocks/butt up/press arms up) x 5
Time: 15:15
+
5rft:
kb sngl row #45 x8/8
band superman lat pulldowns blue x 10
total time: 22:14
+

beast mode hangboard training 10005A:

1 set/7 reps of 6s hang & 4s off/2:00 rests between sets

open 4, open 4, open 3, open 3, 4finger chisel, 4finger chisel 
--
walk 2 mi

Lower 10x 2

Too snowy to walk today :’(

2min warm up
—
10min amrap a:
Machine sngl ham curl #15 x 8/8!!!!!
Asstd pistols x5/5
kB/band side squat (green) x 30 #50
WV a-lift glutes #10 x 10/10
#r = 2.75
—
B:
Bosu jacks x 20
Plank kick through sliders x 10/10
Jump lunges x 20
Sngl kB swing #30 x 15/15
#r = 3.75

jr20/climbing wo

jr20: 10/50x20
--
climb:
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
time: 25:20

walk2/black diamond #15/5r/jr20

2 mi walk
--
black diamond #15
**3rft:
chin up/push up x 5 (use weight vest next time!!!!!)
pass the ball abs x 12
kB press/oh situp/side plank/dip/kb press #18 x 5/5**
hanging knee raise up/leg extension down x 8
time: 14:11
+
5rft:
kb row #45 x8/8
superman lat pulldown blue x 10
time: 20:55
+
JR20min 5/45

10x2 lower/walk 2

2 min warm up
-
10min amrap A:
sb step ups #35 x 7/7
BB glute press #85 x 12
assisted pistols x 5/5
ball ham roll ins x 10/10
#r = 3.25
-
B:
kb swing #45 x 15
lat kb hop overs x 20
reptile sliders x 10/10
jump squat/lunge back #10s x 10 total
#r = 4
---
walk 2 mi

10x2 lower

2 min warm up
--
10min amrap A:
sb step ups #35 x 7/7
bb glute press #85 x 12
assist'd pistols x5/5
ham ball roll ins x 10/10
#r= 3.25
-
B;
kb swing #45 x 15
lat kb hop overs x 20
reptile sliders x 10/10
squat jump/lunge back #102 x 10 total
#r = 4

walk2/jr20

walk 2 mi
--
jr20 min : 10/60x18

walk2/jr20/climb wo

walk 2mi
--
jr20: 5/30x35
--
climb:
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
time: 24:12

10x2lo/walk2

2 min z warm up
--
10min amrap A:
sb side squat #20 x 10/10
kb/blue band glute press on ball x 10
ugi 1 leg butt touch squat #10wV x 5/5
Rev. plank knee tucks x 16 alt.
#r = 3
--
B:
ugi pogo #10 x 10/10
k2e x 10/10
dB jump lunge/kick #10s x 12
1 arm burpee x10 alt.
#r = 2.75
--
walk 2 mi

walk 2/black diamond #16/hangboard

walk 2 mi
--
2rft:

1. Russian Twist / Jump Up x 10 #26
2. Hanging Knee Raise x 10 #10
3. Plank Knee Roll on Balance Ball x 10
4. Assisted Chin Up / Push Up x 6
5. 1 leg pike on ball!!!** x 5 / 5

time: 10:58

--

5rft:

sngl arm row #45 x 8/8

blue band superman lat pulldown x 10

time: 18:55

--

beast mode hangboard training 10005A:

1 set/7 reps of 6s hang & 4s off/2:00 rests between sets

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

total wo time: 35:51

walk2/jr20/climb wo

walk 2 mi
--
jr20 min 5/35x30
--
climbing wo:
4x4 0lbs
3x20 rev band flys (red)
4x4 #10wV
3x20 rev band flys (red)
4x4 #10wV
3x20 rev band flys (red)
climbing wo time: 25:59

Walk2/10x2Lo/jr20

Walk 2 mi
-
10min amrap a:
Asstd pistols x5/5
kB tip toe sump #65
Sngl elev glute press #20 x8/8
Machine sngl ham curls #15 x 7/7
#r= 3.5
-
B:
Ab splitter x 8
Side jump lunges x 20
Sngl leg box hop (2risers) x 8/8
10 hi knees/drop down x 8
#r= 3
-
Jr20min: 10/45x22

black diamond #17/5r

2min warm up

2rft:

1. Plank to Elbow Plank on Balance Ball x 8
2. Clean & Press x 6/6 #26
3. Jack Knife with Ball x 16/16
4. Push Up to Overhead Squat with Bosu x 8
5. Assisted Chin Up / Hanging Knee Raise x 5

time: ~11

--

5rft:

sngl kb row #45 x 8/8

band superman lat pulldown x 10 blue

total workout time ~18min

felt like shit today so i'll tack on the rest of today's workout to this weekend.

JR20

Icy today so just jump roping!
--
JR20min: 5/25x40

walk2/jr20/climb WO

walk 2mi
--
jr20: 10/55x19
--
5rft:
kb row #45 x 8/8
banded super man lat pulldowns blue x 10
--
climb:
4x4 0lbs
rest 4 min: 3x15 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x15 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x15 band Y rev fly
4x4 10lbs wV
time: 21:49