jr20/climb wo

jr20min: 10/45x22
--
climb 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 diamond #2/5rft/jr20

2 min warm up
-
black diamond #2
buy in: straight arm plank hold 1:30
3rft:
kb snatch to squat + press #26 x 8-7-6/8-7-6
wV pullups x 2 #10
ball leg elev pu x 5 #10
wV pullups x 2 #10
criss cross hang knee raise x 6 #10
wV pullups x 2 #10
dB squat and chop alt x 10 #10
wV pullups x 2 #10
time: 13:00
+
5rft:
kb row #50 x 7/7
superman band lat pulldown *blue x 10
total time: 21min
+
JR20 5/30x35

walk2/Z beg cardio #27X!!!

2 mi walk
--
2min warmup

Beginner cardio #27X
20min AMRAP:
dB jump lunge/kick #12s x 12
kB racked curtsey #30 x 10/10
1 leg mtn climber on ball x 10/10
squat/twist jump x 20
**asstd pistol #5 x 5/5
#r = 4 1/5

walk2/jr20/climb wo

walk 2 mi
---
jr20min 5/35
+
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

Walk2/jr20

Walk 2mi
—
Jr20min 10/50x20

Walk2/black diamond3/5rft

2 mi walk
—-
Black diamond 3
Buy in: 1 min HS
3rft:
Hanging leg raise/knee raise x 6
Pull-up #10wv x 1
Ball roll in/pu #10 x 5
Pull-up #10wv x 2
Db/ball crunch and chop #12 x 10 (1ea=1rep)
Pull-up #10wv x 3
Fb chest press on ball #25s x 8

Buy out: 1min HS
Time: 13:57
+
5rft:
Sngl row #50 x7/7
Banded lat pull downs blue x 10
Total time: 18:54

walk2/powerband8/hangboard

walk2mi
--
power band #8
10min amrap:

1. Cross Body Knee Up / Squat x 16 - blue/#10 wv
2. Squat / Kick Back x 20 alt. Legs - green/wV
3. Side Step Squat (2 Forward and 2 Back) x 6 sets - green/wV
4. Curtsy / Side Leg Lift x 10/10 - green/wV/#26kb

#r = 2.5

+

10min amrap:

step ups x 10/10

split squat hops x 10/10

side plank leglift x 8/8

kb swing #50 x 15

#r = 3.25

+

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 

jr20

jr20min: 5/35x30

Outside climb! BC-wizard rock

BC CLIMB:

avalon TR 5.7, 5.9
long hike to wizard rock
lead attempt at 5.8 (came down with one clip and anchors to go)
wizard rock TR 5.8, 5.9

walk2/killerlegs20/

walk 2 - 6 am
--
2min warm up

Killer legs #20
p1: 1rft:
2.5#s ankle weighted thigh lifts x 20/20 (1 flex/1pointed = 1)
ankle weighted clam to ext x 20/20
side lunge knee up #2.5s + #10wV x 20/20
weighted releve (2nd p) #50/2.5#s
--
p2: 2rft:
jump lunge 3/side kick #10s x 10
unilat racked stat lunge #26 x 10/10
jump squat x 16
kB side to side squat pulse x 16 #50
time: 12:23
+
10/20x14
assisted pistol left #5
assisted pistol right #5
dyn squats

walk2/jr20/climb wo

walk 2 mi
---
jr20 10/60x18
+
climb 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

walk2/jr20

walk 2 mi
-----
jr20min: 5/55x20

walk2/black diamond #4/5rft/hangboard

walk 2mi
--
2min warmup

black diamond #4
buy in: 20 hand to foot ball passes (40 total)
2rft:

1. Hanging Knee raises x 8 #10
2. Cork screw = Pike to cross body leg reach twist x6 alt
3. Hanging Leg Raises x 5
4. Man makers x 5 #20s
5. Pull Ups x 3 #10wV
6. Sngl Leg Lift to weighted criss-cross crunch on ball (1ea side) #20 x 10 

Buy out: 

• elbow plank butt up to full plank  x 20 (swiss ball)

time: 13:10

+

5rft

kb row #50 7x7

superman lat pulldown blue x 10

total time: 19:36

+

hangboard workout:

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/Z power band #9 (LO)/jr20

Making room in the ol' workout schedule for a climb in BC on Saturday!!!!
--------------------
2mi walk (6am)
--
2 min warm up

power band #9
10min amrap:
side lunge pulse 2 #26/green band x 16 alt
kneeling band a-lift (blue) x 10/10
curtsey/squat/leg abd x 10 (green + #26)
laying hip raise/abd (3) green, #50 x 10
#r = 2.5
+
10min amrap:
kB swing #50 x 10
plank k2e drops x 12 alt
jump lunges x 20
surrender squat jumps x 5/5
#r = 4.5
+
jr20: 5/30

jr20/climb wo

jr20min: 5/25
--
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 diamond #5/5rft/jr20

2min warmup
-
black diamond #5
buy in: 60s hollow rock scissors
-
3rft:
pike on ball to 1 leg elv pu x 6 alt
pull ups x 3 #10wv
hang diagonal kick (sngl x 1 ea)/knee raise 6x(r1)/8x(r2)/10x(r3)
chin ups x 3 #10 wv
1 leg bent rev fly to ohP #20s(r1)/15s(r2) x 5/5
pull ups x 2 #10wV
time: 14:56
+
buy out: 1 arm plank 30s/30s
+
5rft:
kb row #50 x 7/7
superman lat pulldowns blue x 10
total time: 21:56
+
JR20min 5/40

walk2/lifted butt #27

walk 2 mi
--
2min warm up
--
2rft:
box jumps x 10 (all risers)
dB wide leg dL x 10 #20s
box jumps x 10
foot elev side lunge #18/26 x 10/10
box jumps x 10
banded side lunge pulse 2 x 16 alt #30
box jumps x 10
feet elev hip thrust/abd 2 (green) #40 x 10
time: 13:21
+
10/20x16
asst'd pistol L #5
asst'd pistol R #5
plank hold
plank reptiles

~20min total

walk2/jr20/climb wo

walk 2 mi
--
jr20 10/50
--
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

walk2/jr20

walk 2 mi
--
jr20
5/45

walk2/black diamond #6/5rft/hangboard

walk2
---
2min warm up
-
bd #6
*12min+ amrap:

1. Side to side knee raises x 10
2. Legs elevated transformers x 8
3. Short arm Pull Ups x 5 #10wV
4. Chest press to shoulder press x 6 #15s
5. Side Plank Rows x 10/10 #20

#r = 4

-

5rft:

kb row #50 x 7/7

band superman lat pulldown blue x 10

total time: ~21min

--

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/z power band wo #10 X

walk2 mi
--
2 min warm up
--
10min amrap:
(z power band #10X)
band lunge back x 2/side lunge x 2 ~ 10/10 (blue + #30 kb)
clam/leg ext (blue) x 10/10
(band around ankles) side step squat x 2/leg lift x 1 #30/blue ~ 16 alt
kneeling hyd/ext (blue) x 10/10
#r = 1 3/4
+
10min amrap:
ugi pogo #10 x 8/8
jump squat #10s x 10
(hands on dBs) plank cross body dyn kick x 10/10
1 arm burpee alt x 10
#r = 3 3/4

jr20/climbing wo *Reset bottom 2/3*

jr20min 10/40x24
--
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 diamond 7/5rft/jr20

2 min warm up

--

BD#7 

2rft:

knee raises x 10

side to side pu x 8

leg raises x 10

staggered pu x 8

chin ups x 5

1 arm elev pu x 4/4

pull ups x 3

1 leg elev pu x 8 alt

+

buy out:

knee rasies x 10

leg raises x 10

chin ups x 5

pullups x 3

time: 12:16

--

5rft

sngl kb row #50 x7/7

superman lat pulldowns blue x 10

total time: 19min even

-----

JR20 5/25

walk2/liftedbutt#28/

walk 2 mi
---
2 min warm up

Lifted Butt #28
buy in: 40 abd & press (blue)
-
2rft:
kb glute press on ball x 10 #70
box jump x 10
banded a-lifts x 20/20 (blue)
box jump x 10
archer squat x 10/10
box jump x 10
banded side lunge pulse x 2 ~ 20 alt
box jump x 10
time: 14:39
+
6min AMRAP
asst'd pistols x 6/6
ab splitter x 8
#r = 3

walk2/jr20/climb wo

walk 2mi
--
jr20: 5/30x35
--
climb 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

walk2/black diamond #8/5rft/hangboard

walk 2
--
2min warm up:
-
black diamond #8
2rft:

1. Chin Up / Pull up x 3 sets (r1 = 10# wv)
2. Russian Twist (x3) / Knee hug (x3) / Plank Jump x 10 #30
3. Chin Up / Pull up x 3 sets (r1 = 10# wv)
4. Side stretch plank knee tuck / plank jack x 20 alt.
5. Hanging criss cross knee raises x 10
6. Weighted Santana Push Up x 10 #10s

time: 16:49

+

5rft:

kb row #50 x 7/7

band superman lat pulldown blue x 10

total time: 23:28

--

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/lo impact lo body #9

walk 2 mi 6:15am
--
2 min warmup
--
10min AMRAP:
elev dL #75 x 10
ball kB glute press #40 x 15
kb lat step up/curtsey pulse 2 #18 x 8/8
plie racked calf raises #30 x 20/20
#r = 2.5
+
10min amrap:
band on feet cross body knee up/squat x 20 (light green med)
side lunge jumps (blue) x 20
alt kB swing #30 x 20
#r = 4.33

walk2/jr20/climb wo

walk 2 mi
--
jr20min
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

walk2/black diamond #9/5rft/jr20

walk 2 mi
-
black diamond #9
14min amrap:
knee raise/leg raise x 8 sets
hand stand mtn climbers x 12 total
pull up/push up x 8
russian twist x 1/knee hug x 10 sets
#r = 3
+
5rft:
kb single row #50 x 8,8 > 7/7rest
band superman lat pulldowns blue x 10

~20min total wo time
+
jr20 5/45x24

walk 2/Z kettlebell workout #19

615am: walk 2 mi

--

2min warm up

2RFT:

1. Kettlebell Swing to Pendulum x 10 #30
2. kB Sumo squat down/tip toe at bottom/tip toe up x 10 #40
3. Front Squat / Jump Squat x 10 #40
4. Deadlift x 10 #75
5. Kettlebell Snatch / Overhead Squat x 10/10 #18
6. One Arm Squat Swing to Side Lunge x 10 / 10 #26

time: 15:19

+

10/20x8r of pistols (asstd)

+

1min plank hold

~ 20min