walk2/jr20

walk 2 mi
--
jr20min:
10/50x20

walk2/evo climb/5rft

walk 2 mi'
---
evo climb:

TR:

8,10a,11b clean, 11a, 10d

Auto:

11a (missed last hold!), 10b

--
5rft:
sngle row #50 x7/7
band superman lat pulldown blue x 10

Z cardio&control #2/jr20

2 min warm up
-
cardio & control #2:
*3rft:
goblet squat #50 x 10
russ twists (slower) #30 x 16
side plank/leg lift x 6/6
ballerina deep squat (10sec hold) x 5
time: 11:52
+
8:08 AMRAP:
hanging knee raise/cross kick x 6 alt
sumo squat jump/rockstar jump x 15
band plank jax (green) x 15
kb swing #50 x 15
#r= 3
-
jr20 10/30x30

walk2/hangboard/jr20

Walk2mi
—
Jr20: 5/35
—
Hangboard
beastmaker app
prog: 1000B
1/2 crimp 7on/3off
slope 7on/3off
1/2 crimp 7on/3off
open 3 7on/3off
middle 2 7on/3off (assisted all)
4 finger chisel 7on/3off

Walk2/lo imp fb #20 p3/jr20

Walk2
—
Lo IMp fb #20 p3:
3rft:
1 leg dL on ball #40 x 10/10
chin ups w/ wV x 5
weighted asst pistol #5 x 5/5
alt reptiles on ball x 16
time: 11:25
+
9:35 AMRAP:
HSCTs x 8 alt
box jumps x 10
kB leg lower #40 x 10
squat jump/twist x 20
#r = 3
—-
Jr20min: 5/25

Walk2/Evo Climb/5rft

Walk 2mi
——
Evo lead climb:
8,9,10b clean, 10d (2t), 10c(1), 9
+
5rft:
kB row #50 x 7/7
Superman lat pulldown blue x 10

Walk2/jr20

Walk 2mi
—
10/55x19

Walk2/Evo climb/5rft

Walk2mi
—
Climb:

Auto: 8

TR: 9, 11a, 11a (1 slip), 11a, 10d

Auto:

10d (2/3 fall off), 10b

zcontrol & cardio #3X/jr20

2 min warm up
20min AMRAP:

1. Legs Elevated Plank / Roll Knee Tuck x 5
2. Sumo Squat Jump / Jump Tuck x 10
3. Weighted Archer Squat Slide x 5/5
4. Sumo Squat Jump / Jump Tuck x 10
5. Hollow to Boat Pose w/twist x 5 #12
6. Sumo Squat Jump / Jump Tuck x 10
7. Tricep Dip x 5
8. Sumo Squat Jump / Jump Tuck x 10

R#=3.25+
+
Jr20min: 5/45

jr20/paddleboard day

6am: jr20: 5/30
---
paddle board!

walk2/Jr20/hangboard*new1000b*

walk2
--
jr20: 5/25
+
hangboard:
beastmaker app
prog: 1000B
1/2 crimp 7on/3off
slope 7on/3off
1/2 crimp 7on/3off
open 3 7on/3off
middle 2 7on/3off (assisted all)
4 finger chisel 7on/3off

walk2/z lo imp full bod #20X p2/5rft

2 min warm up
—-
warm up 2min

lo imp full bod #20 p2X
10min amrap:
ball kB wall squats #50 x 10
ball plank knee tuck/hop switch x 8 alt
assist pistol #5 x 5/5
chin ups #8wV x 5
#r = 3
+
10min amrap:
surrender squat hop x 7/7
1 arm burpee alt x 10
kB swing #50 x 15
hollow rock hanging leg raises x 8
#r= 3
+
5rft:
kb row #50 x 7/7
superman lat pulldown x 10 blue

walk2/EVO CLIMB!/5rft

2mi walk
---
climb:
lead:
8,8,10b lead wall clean, 10b lead wall (1t), 10b to last clip

walk2/jr20

walk2mi
--
jr20: 5/55x20

walk2/EVO CLIMB :D/5rft

2 mi walk
--

EVO CLIMB!!! WOOOHOOOOOO!!!

Lead:
wtf...nothing was marked! so here's my guess
8ish, 8ish, 9 (lead wall), 10c (clean!), 10a-ish, 10c-ish (3t)
+
5rft:
kb row #50x7/7
superman lat pulldown blue x 10

jr20

JR20: 5/35

z lo imp full body #20 p1/jr20

2 min warm up

2rft:

1. Pistol Squat (block assist) 5 / 5
2. Legs Elevated Plank / Leg Elevate Plank Row with Balance Ball #30 x 8 / 8
3. 1 leg elv on ball dL #40 x 10/10
4. trx 1 arm row hold top/slow lower x 6/6

time: 11:10

+

8:50 AMRAP:
kB snatch/lower/squat/press/swing switch #26 x 8 alt
ugi burpee #10 x 8
ball sit up/chop (1 ea side) #12 x 10
1 long jump/2 jump back x 10

#r = 2+
+
jr20m: 5/25

Z strength series (int) #3X

2 mi walk
----
2min warm up

Z strength series (int) #3X
5min amrap:
dL to squat #50/wv#10 x 10
kb sngl OH P #30 x 5/5 (2nd: 4/4)
#r = 2.5
-
5min amrap:
ugi jump lunge twist #10 x 10 alt
1 leg ball mtn climbers x 8/8
#r = 4.5
-
5min amrap:
dL to squat #50/wv#10 x 8
kb sngl OH P #30 x 3/3
#r = 2.5
-
5min amrap:
band dyn squats (blue) x 20
hanging knee raise #10 x 10
#r = 3

^^^^ooooooooo this kicked my assssssssss today!

walk2/jr20/climbWO

walk 2 mi
--
jr20min 5/40
+
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
----
jr20min 10/60

Z lo imp full body p2/walk2/hangboard

2 mi walk
-
Z lo imp full body p2
3rft:

1. One Legged Deadlift with Row #40 x 8/8
2. Four Legged Rows / Shoulder Taps #25s x 8
3. Shoulder Press in Sumo Squat #15s/wv x 10
4. Weighted Ballerina Squat #25^^nxt x 10 

time: 13:37

+

6:23min AMRAP:
kB swing #50 x 50

plank knee 2 e drops x 10/10

weighted asst'd pistols x 5/5 #5

#r= 2.66
+

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 

Zlo impact full body #21 p1/walk2/5rft

2 mi walk
-
z lo impact full body #21 p1 (20min cap)
3rft:
kb sqt pass under/clean( touch grnd) & press #30/wV#8 x 10 alt
pullup x 5
kb side lunge (opp arm touch to opp foot stepped out) #30 x 10/10
sb knee sqz #35/glute press + chest press #25s x 10
time: 12:19
+
7:41 AMRAP: (blue)
banded burpee x 8
band side lunge jumps x 16
mtn climber 3/kick #12s x 8 alt
hanging knee raise/cross body kick alt x 8
#r = 2.25
~20min
+
5rft:
kb row #50 x 7/7
superman lat pulldowns blue x 10

***DELOAD WEEK + climbing WYO***

Fiiiiiinally. I don't know why I put this off so long. My body is tiiiiiiiiiiired. I think my last one was February!

Mon:
walk 2 mi (6am)
--
2min warm up
(Z 8min tabata #20 v 2.0)
12min amrap:
4 mtn climber/push up x 10
side lunge knee up L #20 x 15
side lunge knee up R #20 x 15
pull ups x 5
#r = 3.75
=====
Tues:
2 min warm up
--
12min AMRAP (by k8*)
plank row x 10/10 #20s
pistol (unassisted) x 5L
pistol x 5R
Hanging bicycles (up&d = 1r) x 6
#r = 4.25
--
walk 2 mi (p.m.)
=====
Wed:
2mi walk
-
10/30x18 (12min) *based on Z 8min Tabata #19*
dB jump lunges #12s
stacked ft pushup/1 reptile each side
DBUs
chin ups
=====
Thurs:
2mi walk
--
2min warm up
-
*based on z 8min tabata #18
kB swing #50 x 15
transformer jax x 12
DB jump squats #10s x 12
Frog jumps x 10
ab splitter x 8
#r = 3 2/5
=========
Off to the rocks in WYO!!!
peace.