LAM20/hmob10

 2m WU

Ladder:

Sb st lunges #45: 8/8–10/10–12/12–10/10–8/8

Elev dL #70: 10–11–12–11–12

Time: 7:53

12:07 amrap:

Wall ball glute press #50 x 10

Db hang knee raise #10 x 10

Wv archer squat #10 x 10alt

Side plank k2e x 8/8

#r= 3.75

+

kneeling hip mobility 10min

UT WOs (Deload)

 11/24:

10min hmob 

12amrap (z 5min fat burn #120)

Side step squat/ heel raise (green) x 10/10

Low band jack/ pu jack (green) x 10

Side plank dip/leg lift tap back and front (blue) x 5/5

Glute p & abd (green) x 10

#r = 3

===

11/25:

Off

—

11/26:

10min hmob

10/50x12

Jump lunge/pistol alt

Elbow plank drop

Band side lunge jumps

HSCTs

—

11/28:

12min tb

—

11/29:

12min tb

Evo climb

 Lead: 8,9,10b, 10a, 12a project blue completed!!!

Tr: 12b (3f), 11c (1f)

walk3/jr20/hmob10

 walk 3 mi

+

jr20 10/55x19

+

kneeling hip flow (mob method) 10min

walk3/LAM20/hmob10

 walk 3 mi

+

ladder FT:

assisted wV pistols #10: 4/4--5/5--4/4--5/5--4/4

sngl elev glute press #20: 8/8--9/9--10/10--9/9--8/8

time: 11:00

+

9min AMRAP

kb leg lowers #40 x 10

deficit lunges (3r) #12s x 8/8

hanging knee raise/cross kick x 8 alt

elev sumo squat #70 x 10

#r = 3

+

kneeling hip flow (mob method) 10min

jr20/hmob10

 jr20: 10/20x40

+

kneeling hip flow (mob method) 10min

CCC climb/5rft2

 East Colfax:

Lead: 4, 6,

TR: 7, 7

Lead attempt 8+

+

5rft2:

kB row #70 x7/7

Row w/ rotation #8s x 10

HSCTs x 8

walk3/LAM20/JR20/hmob10

 walk 3 mi

+

ladder FT:

sb Squats #45: 10--12--14--12--10

sngl dL #40: 10/10--11/11--12/12--11/11--10/10

time: 11: 36

9:24 AMRAP:

sngl leg box heel tap x 5/5

ab splitters x 8

band parallel clams green x 10/10

v-abs on dip station x 10

#r = 2 3/4

+

JR20: 5/40

+

hmob10 (kneeling hip flow from mobility method)

CCC climb/5rft

 East Colfax

Lead: 4,6,7

TR:8

Lead: 9 with a 6 finish :P

+

5rft1:

kb row #50 x 7/7

row w/ rotation #8s x 10

superman lat pulldowns blue x 10

walk3/step20/KFmob30

 walk 3 mi

+

#5 15/45x20

1. step run

2. twisted climber

3. toe taps

4. box jumps

5. step run

6. jog up step/kick/down touch step R

7. jog up step/kick/down touch step L

8. v hop up, hop down narrow

9. step run

10. lat jump up and overs

+

kaisa fit mob 1 (30min) 

^^^not as good as hmob!!

evo/walk3/jr20/hmob

 evo climb:

lead: 8,9,7, 11a yellow project COMPLETE!!, 11a blue new proj (1t), 1/2 11a, 10b

--

walk 3 mi

+

jr20: 5/25x40

+

hmob10min

walk3/LAM20

walk 3 mi

+

ladder FT:

elev sumo #70: 10--11--12--11--10

sngl ball ham roll in: 8/8--9/9--10/10--9/9--8/8

time: 5:56

+

14:04 amrap:

pilates teaser x 14 alt

f/b lunges #10wv x 8/8

plank cross kick x 16 alt

assissted pistols #10wV x 4/4

#r = 3.5

step20/hmob10

 #7: 15/45x20

1. plank jump ins

2. 180* jump on step L/R

3. step run

4. lunge back hop up L

5. lunge back hop up R

6. lateral step hop overs (clear)

7. side lunge over step

8. ½ burpee jump tuck

9. step run

10. plank step jump overs

+

Hmob 10min kneeling hip flow monbility method

evo/walk3/5rft2

 Evo climb:

Lead: 7,8.9, 11a vert project (1t)

TR: 12a clean!!!!, 11c (1f), 11b (1f)

—

Walk 3 mi

—

5rft2:

kB row #50 x7/7

Bent row rotation #8s

HSCTs x 8 alt

walk3/LAM20/JR20

 walk 3 mi

+

ladder FT:

side slide lunge/calf raise/4th pos eleve #26: 7/7--8/8--9/9--8/8--7/7

band abd + p (green): 12--14--16--14--12

time: 11:38

+

9:22 amrap:

wV archer squat alt x 12 #10

dip station db knee raise #12 x 10

elev dL #70 x 10

dB btwn legs v ups #12 x 10

#r = 3.25

+

jr20: 5/30x35

evo/hmob10

 climb:

lead: 8,8,9,11b (to 3rd to last clip - 4t), 10c, 10a,10b,10a

+

hmob10

10hmob/step intervals 20

kneeling hip flow mobility method 10min

+

15/45x20

1. single leg hop up R/L

2. step hop/kick alt

3. arabesque hop ups

5. dynamic step squats

6. step mtn climbers

7. ½ burpee hop ups

8. toe taps

9. plank box hop over k2e

10. repeater knees L/R

11. step run

10Hmob/Zkb WO #20/5rft2/hike

10min kneeling mobility method hip flow

z KB WO #20

2RFT:

kb jump jack swing #30 x16 1st r/8 2nd r

sit up to OHP #26 x 5/5

kb jump jack swing #30 x16 1st r/8 2nd r

kb toe lift to (just arms) OH squat x 8/8 (#26 1st/18 2nd)

kb jump jack swing #30 x16 1st r/8 2nd r

kb thoracic bridge press to push up x 5/5 (#26-->18)

kb jump jack swing #30 x16 1st r/8 2nd r

kb OH sit up to press #26 x 8

kb jump jack swing #30 x16 1st r/8 2nd r

kb bottom up swing to ballerina sumo x 6/6 #18

time: 22:03

+

5rft2:

kb row #50 x 7/7

betn row w. rotation x 10 #8s

HSCTs x 8 alt

+

2mi hike with kids

JR20/hmob15/walk3

 jr20min: 5/35

+

kneeling hip flow (mobility method) 15min

+

walk 3 mi

10hmob/ladder+amrap20

 10 hip mobility warm up

ladder ft:

sB static lunges #45: 8/8--9/9--10/10--9/9--8/8

sngl ham curl mach #12: 7/7--8/8--9/9--8/8--7/7

time: 7:31

+

12:29 amrap:

ballerina squat/curtsey slide #10wV x 20 alt

side to side laying leg lifts x 12

asst's pistols #10wV x 4/4

ball roll in/knee tuck L & R x 6

#r = 2.25

hmob10/BWC20/walk3

 hip mobility warm up 10min

BW Cardio 20min:

10/30x30

1- High knees

2- Skater lunge hop over touch down

3- Burpee (no pu)

4 - push up plank rotation

5 - plank jax

6 - diagonal mtn climbers

7 - sumo squat jack

8 - crab toe touches

9 – burpee no pu

10 – walk out plank/jump up

11 – jump lunges

12 – reverse burpee jump up

13 – squat leg lift

14 – duck under squat jumps

15 – plank jump in/jump tuck

+

walk 3 mi

hmob10/ladder+amrap20/jr20/walk3

 hmob 10min (warm up)

ladder ft:

elev heel tap squats: 6/6 ----------------->

BB glute press #85: 12--14--16--14--12

time: 11:32

+

9:28 amrap:

kb/band side squat (green band + #40kb) x 2 ~ 12 sets

side plank k2e ext x 8/8

side slide lunge/dL #30 x 20alt

t2b x 8

#r = 2.25

+

jr20: 5/45

+

walk 3mi

evo/5rft1

 evo:

lead: 8/9, 7, 8/8, 11b (new project?!?! 3-4t/assist mmmmnno)

TR: 12b (4f)

+

5rft1:

kb row #50 x 7/7

seated row with rotation #8s x 10

superman lat pulldown (blue) x 10

walk3/step intervals20/Hmob15

walk 3 mi

+

Step intervals 15/45x20

#4

1. plank box hop over k2e

2. ½ burpee jump tuck

3. straddle 1 leg hop

4. box jump up and over/180*/back

5. plank jump ins

6. step run

7. 180* jump turns onto step L

8. 180* jump turns onto step R

9. jog up step/kick/down touch step L

10. jog up step/kick/down touch step R

+

kneeling hip flow 15min (mobility method)

jr20

 jr20min: 5/25