🥝 December notes/LBS

12/1/21 CD16 = 133lbs 

        ^trying to cap it here for December 

*Listening to ETP podcast is slowly converting me but maybe more something like this:

FL1 = 1700/d 6 wks (2 adjustments based on scale progress)

AP1 = add weekly cal to TDEE or slightly lower (4 wks) (1950 ish?)

FL2 = 1600??? ONLY if 1700 isn't aggressive enough

AP2 = 1700, 1800, 1900, 2000

PR = 2000, 2100, 2200, 2300??? (monitor weight before each bump)

*Tracking 1900/d for the month. 66% compliance at best. see LBS below for how well that worked out.   ಠ╭╮ಠ

12/28/21 CD16 = 134.6lbs    well shit.

*hyperbolic stretching (week1) 2x week (3 was causing tweaky hamstrings)

*reverse plank holds (20s ish) a couple times a week and to 5rft2 because they seem to be better for my back than windmills or the modified cobra hold

*Brought my step intervals down to 15/45 from 20/40

8mob DEFINED: 8mob -- 1min hold each: pigeon, frog, lying hamstring w/ band, wall quad/hip flexor on block, TFL ball L only

ladderx3/metcon20/walk2/rev pl 5x20s

2 min warm up 

ladderx3

BB DL #105:                          10---->all 5 sets

sngl leg mtn climbers (ball):   8/8--->all 5 sets

+

ball on wall surrenders #10wV: 6/6--7/7--8/8--7/7--6/6

seated alt leg lifts #2.5s:            10---12---14---12---10

+

smith deficit lunges #20: 6/6--7/7--8/8-7/7--6/6

ab splitters:                         6---7---8---7---6

time: 22:13

+

10/40x24 metcon

pendulum to kb swin #26

jump lunge ft tap

band and and press (blue)

twisted climber

alternating archer squat

ball OH crunches #10 

+

rev plank holds 20s x 5

+ 

walk 2

*rest-ish: jr20/16hb lvl 2/walk2

 Jr20min: 10/20x40

+

16mob  lvl 2

https://hyperbolicstretching.com/dwnldwmn/

+

Walk 2

Climb G1/5rft1/walk2

 Climb:

L: 8,9,10a, 11a lead wall clean!, 11b lead wall 3/4 completed

TR: 12b, 12a

-

Walk 2

-

5rft1

kB row #53 x 7/7

Prone 90* lifts #1.1/4 x 20

SLPDs blue x 10

5x4/c shred49/16moblvl2/walk2

 2 min warm up

5minx4 amraps:

A;

sngl kb dL #40 x 9/9

seated pancake dL #26 x 9

r = 3

B:

sm sissy squat (feet together, butt 2 ground) #20 x 9

leg ext #30 x 8/8

r = 3.5

C:

prone bench lying dB (behind knees) frog abd #20s x 9 (add band next time)

landmine kneeling suqats #38 x 9

r = 4.5

D:

scissory bicycle crunches #2.5s x 16

plank slide cross kick under #2.5s x 8/8

r = 3

+

Cardio Shred 49 

20amrap:

pull up/expl pu x 2 to squat ~ 4 sets

crisis cross jump squat (blue) x 20

HSCTx2/jump tuck to pistol x 2 ~ 4 sets

crisis cross jump squat (blue) x 20

+ mtn sliders: 10reg/10cross/10reg/10cross

r = 3

+

16 hyperbolic stretching lvl 2 front slpt & pancake

+

walk2

rest: walk2

 walk 2

long car ride 

short hike

300 KR #20/JRto40/walk2/8mob

 walk 2

+

Pull Up x 1
1. Kettlebell Swing x 10 #60

Pull Up x 1

2. Jump Lunge / Side Kick x 10

Pull Up x 1

3. Clean & Press x 5 / 5 #30

Pull Up x 1

4. Band Asst'd Pistol Squat x 5/5 

Pull Up x 1

5. Ballerina Sumo #60 x 10 

Pull Up x 1

6. Push Up to squat x 10

Pull Up x 1

7. Heavy Clean to Squat x 10 #50

Pull Up x 1

8. Hanging Leg Raise x 10

Pull Up x 1

9. Extreme Mountain Slider x 5 / 5

Pull Up x 1

time: 26:55

+

JR to 40 (14min 10/30)

+

8mob

*rest; walk2/hyperbolic stretching

 Walk2

+

https://hyperbolicstretching.com/dwnldwmn/

Front split, middle splits, back bending

ladderx3/CC#13/walk2

 walk- ish (bah! children!)

ladderx3

step ups #20               10/10---->all5 sets

dip st knee raise #12: 8-1-12-10-8

-

elev dL #60:                              10-11-12-11-10

band on ankles/leg lift/hip lift: 10---->all 5 sets

-

kb curtsey lunges #30: 8/8-9/9-10/10-9/9-8/8

ball pike:                      8------------->all5 sets

time: 23:36

+

Control &B CaRDIO #13 

20amrap:

side plank dips x 8/8*

jump lunge x 3/side kick ~ 10 sets

pistol down/leg lift x 3/up x 10 alt*

180* burpee (no pu) x 16

air lunge to slow side kick x 5/5

r = 3 2/5

+

REAL DOG WALK 2mi

*modified because of stupid ankle pain or I suck at this

*restish: walk2/jr20/mob

 Jr20: 5/35x30

+

Z morning mob: https://zuzkalight.com/zgym/morning-stretch-mobility-routine/ and rev plank hold 20s x 5

+

Walk 2

Upper Body & Abs Inferno14/jr20/5rft1/walk2

 walk 2

+

UBAI14 

2rft:

ball elev 1 leg plank hold 30/30s

top 1/2 pullups x 5

Handstand criss cross knee tuck x 8 alt

windshield wiper abs x2/chin up ~ 5 sets

one legged roll into handstand (wall) x 6 alt

time: 14min

+

5rft1:

row #53 x 7/7

prone 90* lifts #1.25lbs each hand x 20

superman lat pulldowns blue x 10

time; 8:25

+

JR20 5/25

5x4/JRCKB13/16mob/walk2

 2 min warm up

5amrap A:

pancake dL #30 x 9

kickstand dL #20s x 9/9

r = 3

B:

sb side lunge #20 x 9/9

crab banded abd (y&blue) x 9

r = 3+

C:

lying L single leg drops #2.5s x 14alt

lying dB crunch up and hold/knee tucks #2.5s x 16alt

r = 3

D:

goblet squat #40 x 9

suit case lunge backs #30 x 8/8

r = 3.5

+

JRCKB13 (20min amarp)

JR BB 60s/HK 60s

squat pass/elbow strike #30 x 16 alt

JR BB 60s/HK 60s

tornado clams #30 x 10

JR BB 60s/HK 60s

1 arm kB swing #30 x 20/20

r = 1.66+

+

16mob hyperbolic

+

walk2

15minFB26+5/step20/walk2/8mob

 walk 2

+

15FB26+5

15/45x20

1. Jump Tuck / Jump Lunge
2. Push Up / Plank Jack
3. Criss Cross Jump Squat / Pistol Squat - alt. legs
4. Side Crunch - L
5. Side Crunch - R

+

Step intervals 15/45x20

+

8mob -- 1min hold each:

pigeon

frog

lying hamstring w/ band

wall quad/hip flexor on block

TFL L only

rest: walk/mob

 walk2

+

mob: pancake BF & backbending 1 BF + rev plank 20s hold x 5

climb

 G1

lead: 7,9,9,11b1t,10d 1t, 11b, 11a

TR 11d, 12a 11d

Ladder3/metcon20/walk2

 walk 2

FT:

sngl kb dL #50:   8/8------->all 5 sets

dip st. L sit hold: 20s ------>all 5 sets

-

kb alt archer #18:  12--10--8--6--4

plank knee drop:  8/8-7/7-6/6-5/5-4/4

-

smith glute kick back #20 total: 6/6 ---> all 5 sets

kb leg lower #40:                        8---->all 5 sets

time: 23:31

+

10/30x30 

db thrusters #12s

step up L

step up R

high knees10/drop down

reptile alt sliders 

+

RFL ball roll one minute
   ^I need to get back to being regular about this. my hip has been hurting again!

Restish: walks2/jr20/16mob+umob

 Walk2

Jr10/40x24

16mob hyperbolic/shoulder yoga + 5x 20s rev plank

Climb/walk2/5rft2

 climb:

L: 7,7,9, 11 proj 3t, 11- proj  2t

TR: 12, 12 (3/4 completed)

--

walk2

--

5rft2:

5x4 amrap/Cshred50/walk2/16mob

 walk 2

+

5min amrap A:

banded clams (green/yellow) x 9/9

fwd lean split squat #30 x 8/8

r= 3.5

B:

smith bar sissy squat #20sb x 8

fig 8 squats #50+10wv x 14alt

r = 3.5

C:

sngl ham machine #12.5 x 9/9

elev seated pancake dL #30 x 9

r = 3

D:

ball pikes x 9

kB knee tucks #26 x 10

r = 4

+

cardio shred #50

20amrap:

HK JR 60s

windshield wiper abs/hanging pistol kick(same side) x 6 reps

box jump x 10

ugi 1 leg squat/squat jumps x 5/5

kB swing #40 x 20

r = 3 2/5

+ 

16mob (hyperbolic stretching)

LC laddersx3/CC#14/walk2

 2 min warm up

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

plank k2e:        8/8-8/8-8/8-8/8-8/8

+

sngl elev glute P #20: 8/8-8/8-8/8-8/8-8/8

sngl leg lifts overs:     15--12--12--12--12

+

elev kB dL #65: 10--11--12--11--10

dip st leg lift:       8--8--8--8--8

time: 23: 52

+

control & cardio #14

20min amrap:

dragon pistol (block assisted) x 5/5

jump jack/squat jump x 30

L-handstand pu/leg abd 1 ea x 6

jump lunge x 3/side kick x 16

rev plank holds 15s each x 5

Hi knees x 6/side step squat x 20

r = 2 2/3+

+

walk 2

TAKING THE WEEKEND OFF FOR A BALL XMAS PARTY WEEKEND IN DENVER!!!! Not sure how I feel about this but I did it all the time when I was younger so I should be ok with it and everything will be fine.

Climb/walk2/5rft2

 Climb:

L: 8,8,9+/10-, 11 proj (3t), 11- (1t)

TR: 12, 12

--

walk2'

+

5rft2

*rest-ish: walk2/jr20/mob

 Walk2

Jr 10/35x27

Z mob for splits: https://zuzkalight.com/zgym/flexibility-mobility-drills-for-splits/

&

IG upper mob: https://www.instagram.com/menshealthmag/tv/COVkGuJnnAN/?utm_medium=copy_link

Climb/walk2/5rft1

 Suuuuper weak day at the gym today. Thanks CD22 :(

Lead: 7, 8, 8, 11 proj (3-4t), 11-->10, 11-, 10 -->10

TR: 12

+ 

walk 2

+

5x4 amrap/JRCKB14/walk2/16mob

 walk 2

A: quads (5min amrap):

- dBl kB sumo #90 x 9

- assit'd pistols #10wv x 4/4

r = 3.5

B:core

hanging knee raise/cross kick x 8 alt

seated v overs x 16 #10wv on chest

r = 3

C: hams

dbl ball roll ins x 9

sB good morning x 9 #35

r = 4

D: glute

abd + press green & yellow bands x 9

side lying (bench) dB leg lift up #12 x 8/8

r = 3

+

JRCKB14 (20min amrap)

JR high knees 20s/DBU 20s/HK 20s

*kB side crunch v ups x 10/10 #26

JR high knees 20s/DBU 20s/HK 20s

clean & squat #30 x 8/8

JR high knees 20s/DBU 20s/HK 20s

dL #60 x 10

JR high knees 20s/DBU 20s/HK 20s

*sngl kB hip flexor pulls x 8/8 #18

+

16 mob (hyperbolic stretching level 1 - week 2)

walk/fmob

OMG. I am beat. every. square. inch.

walk 2

+

full body mob

Fiscal Cliffs/Graveyard CCC

11th ANNIVERSARY CLIMB DATE! CCC

Fiscal cliffs: TR: 8*** 

Graveyard: TR: 2 pitch 9, 9 to 4 out of 6 bolts (several attempts)

I really should have taken Friday off. I climbed like garbage today.

LC ladder/15metcon/5JR/walk2/8mob

 should have rested today but oh fucking well.

walk 2

+

Ladders:

sm squat #66:                 10--10--10--10--10

ball 1 leg mtn climber:   8/8-9/9-10/10-9/-8/8

-

pancake dL #30kb:   10--10--10--10--10

kB leg lowers:             8--8--8--8--8

-

kb side lunge #26: 8/8--9/9--10/10--9/9--8/8

ball dB crunches #12: 10-10-10-10-10

-

metcon 15:

pogo #10 x 8/8

side step squat #60 x 12

dBU x 40

snatch #26 x 8/8

r = 4

+

5JR 5/45x6

+

8mob

Plotinus BC

 Climb Plotinus Wall in BC

TR: 10a (mr sandman), the daily grind 10d, smell the coffee 10a, chore boy 10c, 

Lead attempt: snooze button 10a/b = 5 clips to crux (get feet higher on the slope-y rail and go for the thin flake!

TR: snooze button 10a/b

LBS!!! restish: walK2/jr20/mob

 CD16: 133#

Suuuuuuuck. I thought I was doing better than that.

(ノಠ益ಠ)ノ彡┻━┻

And also

(ಥ﹏ಥ)

Sooooo….I’m going to begin tracking at 1900 cal/day

walk2

+

JR20: 10/20

+

BF pancake routine & backbending II

Climb/walk2/5rft2

 Climb:

7,8,9+, 11 new proj (3t), 11- (1t)

TR: 12 (2f), 12- (2f)

--

walk 2

+

5rft2:

row x7/7 #53

windmill  x8/8 #18

HSCTs x 10alt

5mx4AMRAP/Cshred51/walk2/16mob

 walk 2

5amrap A:

dB glute kickback #20^ next time x 9/9

BB glute press #95 x 9

r = 4.5

-

B:

sngl sm squat x 8/8

kb sumo to calf raise #70^ next time x 9

r = 4

-

C:

ab splitter x 9

plank reptiles x 9/9

r = 3

-

D:

Jefferson curl #30 x 9

sngl kb dL #40 x 9/9

r = 2.5

+

Cardio Shred #51:

20min AMRAP (or 3rft)

jump tuck/pistol x 10 alt (block assist)

chin up/pu x 5

dBus x 30s

kB swing #40 x 20

r = 4.25

+

16min hyperbolic stretching front & middle split

*deload week!*

 Monday:

12amrap:

Dip at v abs x 10

Reverse burpee/pistol up/squat down x10alt

WV split squat jumps x 10/10 #10

Asst’d HSPU (2 sm plates/1 yoga block x 8

R= 4

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Tuesday:

Walk2

+

PhysioFix IG F mob

PhysioFix IG groin mob (some not all)

YT upper bod mob

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Wednesday:

Climb

L:8,8,8,11- complete, 11

TR: 12,11,11:

+

5rft1

+

Walk2

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Thursday:

walk 2

+

z mob drills #6 (upper) & BF front splits

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Friday:

Climb G1

L: 7,8,9,11b 1t, 11a, 11b

TR: 12a, 11c

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Saturday:

walk2 

+

hyperbolic program mobility prog: front splits, pancake, upper body

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Sunday:

12min Heart breaker body #3

10/50x12

1. Mountain Climbers (x3) / Lunge Kick up #15s
2. Reptile Santana Push up alt. sides #15s
3. Lunge heel lift / jump lunge #15s
4. Thigh lift (right leg) blue
5. Thigh lift (left leg) blue
6. One leg Hip raise abduction (2/2) #20+green

+

16min hyperbolic stretching front split/pancake

https://hyperbolicstretching.com/dwnldwmn/

New 300 Rep WO (BMS)/JR20/8mob/walk2

 walk 2

New 300 Rep WO FT:

side lunge/knee tuck L - 30 reps

side lunge/knee tuck R - 30 reps

side crunch - 15 reps each side

sB swing - 15 reps each arm

(wide grip) pull-ups - 30 reps

3 pulse one leg 1/2 squats - 15 reps each leg

hanging knee raises - 30 reps

3 low jacks/jump up - 30 reps

triple knee reptile/side step pushup - 30 reps

COMPLETED IN: 20:22 

(BMS!!!! Last time: 21:37)

Here's the first time I did this workout

+

JR20 10/30x30

+

8mob

REST: walk2/mob

 walk 2

+

middle splits + backbending1 (beyond flexibility prog)

LC ladder x3/15metcon/5jr/8mob/walk2

walk2

+

LC ladders:

BB glute press #100: 10--11--12--11--10

L sit holds:                20s-20s-20s-20s-20s

+

Smith lunges #50 (total): 8/8-8/8-8/8-8/8-8/8

hollow rock hip lifts:       10--11--12--11--10

+

dB wide leg dLs #25s:         10--11--12--11--10

hanging windshield wipers:   6--6--6--6--6--6

time: 21:16

+

15min metcon: (amrap)

sB squats #45 x 10

band jack squats x 20 green

kB swints #50 x 15

plank slide under kicks x 10/10

r = 4.5

+

5JR 10/40x6

+

8mob

Climb/walk2/5rft2

 Climb:

L:8,9,10, 11 PROJ COMPLETED!, 11- lead wall 1 t

TR: 12 (1f), 11+/12- (2-3f)

+

walk 2

+

5rfrt2:

row #53 x7/7

prone 90* hand lifts (rotations) x 20

HSCTs x 10 alt

rest-ish: walk2/jr20/f mob

 walk2 

+

jr20 5/25

+

z gym morning mob routine

5amrapx4/JRCKB15/walk2/8mob

 walk 2

5min amrap A:

good mornings #45 x 9

BB dL +#55ea x 9

r = 4

B:

pilates teaser x 18 alt

side plank reach unders x 9/9

r = 3.5

C:

leg ext #25 x 9/9

ballerina sumo #60 x 9

r = 4

D:

band abd + p (yello + green) x 9

cable kickback #15 total x 9/9

r = 3.5

+

JRCKB15 (20amrap)

dBU x 40

kb pendulum to swing #30 x 10

plank jack/cross kick under x 20 alt

JR HKs 90s

curtsey pass under/clean and press #26 x 16 alt

*ugi single leg squat x 6/6

r = 2 2/3

+

8min mob

Ccc highwire/5rft1

 L: 8, 8+, 9 (1t), 9-

+

5rft1

15m FB27(+5)/syep20/walk2/8mob

 Walk 2

15fb #27+5m

15/45x20:

Fwd curtsey/jump squat 

Knee tuck/straddle crunch

Twist squat jump/monkey pu

4 mt climber/1 Superman lat pulldown

Jump lunge knee drive 

+

Step20: 15/45x20

+

8mob

Rest: walk2/mob

 Walk 2

+

Physiofix mob: https://www.instagram.com/p/COAoGwcs4_I/?utm_medium=copy_link

Climb /walk2/ 5rft1

 Auto belay: 8/9, 7/8

L: 9, 11proj 2t, 11- lead wall 1t

Tr: 12, 12-

—

Walk2

+

5rft1

Row

Prone 90* hand lifts x 20

Superman lat pull down blue x 10

LC Ladderx3/10metcon/10JR/8mob/walk2

 walk 2

+

Smith sumo #86: 8--9--10--9--8

hang leg raise:     8------------->all 5 sets

-

Sngl mach ham curl #15: 8/8--7/7--6/6--7/7--6/6

kb side V crunch #18:      10/10 -------------->all

-

sb side lunge #30: 8/8--------------->all 5 sets

ball hc egg:            8----------------->all

+

10metcon:

10 surrender hop ups alt

10 dbl dB snatch #20s

20 box step ups alt

20 TRX reptiles alt

r = 3+

+

10JR: 10/35

+ 

8mob

Restish: walks2/jr20/mob

 Walk 2

Jr20min 10/20

Front splits mob + back bend 1 

https://practice.karindimitrovova.com/courses/725853/lectures/13077181

Climb/walk2

 L:8,9,8, 11proj 2t, 11 3/4 completed,

TR: 12 (2-3f), 11

—

Walk2 

5AMRAPx4/cardio shred52/walk2/8mob

walk 2

+

5AMRAP a: glutes

sngl elev glute press #20 x 9/9

kb curtsey #26 x 9/9

r = 3

b: quad

goblet squat #40 x 9

elev sumo #70 x 9

r = 4

c: core

plank tap outs x 18 alt

seated (hands on blox) leg lifts x 14 alt

r = 4

d: hamstrings

sngl dL #40 x 8/8

ham curl mach #25 x 7

r = 3

+

cardio shred 52

2rft or 20min cap

1. Jump Rope High Knees - 30 sec
2. One Leg Elevated Weighted Lunge Pulse x 10 / 10 #26
3. Jump Rope High Knees - 30 sec
4. Weighted Side Lunge to Squat x 8 / 8 #26
5. Jump Rope High Knees - 30 sec
6. Banded Side Step Squat x 20 / 20 green
7. Jump Rope High Knees - 30 sec
8. Banded Kick Back (x30) / Tippi Toe Squat x 10 / 10 green

r = 2 1/8

+

8mob

300kR21/step 20/walk2

 Walk2

+

300 killer rep #21

3rft:

1. Jump Tuck x 10
2. Spring Forward / Walk Back Push Up x 10
3. Roll Back Pistol Left x 10
4. Roll Back Pistol Right x10
5. Donkey Kick / Kick Through - Left x 10
6. Donkey Kick / Kick Through - Right x 10
7. Split Jump x 10 alt. Legs
8. Jump Jack Push Up x 10
9. Side Lunge Knee Up / Front Kick - Left x 10
10. Side Lunge Knee Up / Front Kick - Right x 10

time: 27:13

+

JR13min 5/25

+

8mob

Rest

 Walk2

+

zgym middle splits drills + random upper body stretches

LBS!!! LC Ladders x3/5metcon/15jr/8mob/walk2

 131.6lbs today CD 16

        ^take weight every cd16/cap at 132lbs!

walk 2

Lower & core ladders: (20min+)

split squats #15s: 8/8--9/9--10/10--9/9--8/8

kb leg lowers:      10 ----------------------->

+

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

plank cross kick sliders:  7/7-8/8-9/9-8/8-7/7

+

wall ball kb glute press #60: 10-11-12-11-10

dip st. knee tux #12:              8-------------->

+

5min metcon (from 5min FB129):

5amrap:

kb jump squat/pu x 5

plank jump tuck/jump tuck x 5

pendulum #30 x 10

3 jump lunge/1 leg pu x 6 alt

r = 2ish

+

JR15 (5/45)

+

8mob

Climb/walk2/5rft2

L: 8,9,9+,11 proj completed!!!!!, 11 proj

Tr: 10+, 11+, 12-

—

Walk2

+

5rft2:

Row 

Windmill

HSCTs 

Restish: walk2/jr20/mob

 Walk2

+

Jr20min 10/50

+

BF lower body mob: https://practice.karindimitrovova.com/courses/725853/lectures/13130026

&

Assorted shoulder mob/stretches

Climb/5rft1/walk2

 L: 8,8, 9+, 11+ (1/2), 11proj 1t, 10- lead wall

Tr: 12

—

5rft1:

Rowx7/7 #53

Prime 90* rotations x 20

Windmill x 8/8 #18

No sLPD today. 

+ walk2

5amrapx4/cardio shred53/walk2/8mob

 walk 2

5 amrap a:

alt archer squats #10wV x 14

sB lunges #45 x 8/8

r = 3

b:

ball pikes x9

dip st v abs x 8

r = 4

c:

wV a - lift x 10/10 #10

band abd & p green+ yellow x 10

r = 3.5

d:

sngl ball ham roll ins x 9/9

rev plank knee tucks x 16alt

r = 4

+

cardio shred #53

20 amrap:

1. L - Handstand on the Wall to Jump Tuck x 5

2. Seated Weighted Knee Tuck / Sit Up to Overhead Press x 10

3. Clean to Squat / Jump Squat x 10

4. ** Box Jumpa x 16

5. Seated Side to Side Knee Tuck x 10

#r = 3 2/5

+

8mob

15mFB29+5/step20/walk2

 walk 2

--

15min FB29

10/50x20:

1. Twist Squat / Side Kick

2. Tranformer Plank

3. Side Lunge / Knee Up/ Curtsy - L

4. Side Lunge / Knee Up/ Curtsy - R

5. Crab Dance

6. Reptile Plank

7. High Knees (x5) / Squat

8. Hollow See-Saw

9. Kneeling Lunge / Side Kick - L

10. Kneeling Lunge / Side Kick - R

11. Jump Forward / Back / Monkey Push Up

12. Jack Knife / Mermaid - L

13. Jack Knife / Mermaid - R

14. Up Dog Push Up / Criss Cross Knee Tuck

15. Lunge Jump / Jump Squat

r = repeated in extra 5 min

+

step 20

Jan 2014 mash up/JR20/walk2/8mob

 walk 2

+

Mashup:

smith squats #66 x 10-10-10-10-10

1 leg ball climber 7/7-8/8-9/9-8/8-7/7

time: 5:50

&

10/30 x 6 (4m)

ab splitters

1/2 burpee dL #95

&

10:10 AMRAP:

alt dip st leg lifts x 20

sb curtsey #35 x 10/10

1 leg surrender to jump tuck x 10 alt

r = 3.33

+

jr20: 5/55

+

8mob

1 min pigeon ea

1 min frog

1 min strap hamstring ea

1 min wall hip flexor w/ block ea

1 min TFL ball rolling

Rest: walk/mob

 Walk 2

+

Ig full bod mob: https://www.instagram.com/p/CVnWo8RJhfA/?utm_medium=copy_link

+ 8min mob

Highwire

Ccc - high wire

TR: 8+ nickel & dime, 

L: 9-

Tr: 5th of July 9+, everything rhymes oranges 9+

Lead: 8 pony express, part of 8+ poker face

*restish: walk2/jr20/mob

 Walk 2

+

Jr20: 10/30

+

BF middle splits & back bending lvl2

BB20/JRCKB#16/walk2/7mob

 walk 2

+

BB20:

5 amrap A:

sB goodmornings #35 x 9

landmine sumo hack sqt +#35 x 9/9

r = 3

B:

ball knee tucks x 9

plank slider reptiles x 9/9

r = 4

C:

elev dL #60 x 9

band clams green x 9/9

r = 4

D:

plate/band monster walk f/bk #25/green x 9f/9bk

plate kneeling sngl leg squat #25 x 9/9

r = 3

+

JRCKB #16 (20metcon)

1. 20 sec high knees/ 20 sec double unders / 20 sec high knees
2. Side to Side Goblet Lunge x 12 #26
3. 20 sec high knees/ 20 sec double unders / 20 sec high knees
4. Weighted Jumps x 12 #26
5. 20 sec high knees/ 20 sec double unders / 20 sec high knees
6. *kB glute p/band abd x 12 green/#40
7. 20 sec high knees/ 20 sec double unders / 20 sec high knees
8. Kettlebell Snatch / Weighted One Legged Squat x 10 alt. sides #26

R = 2 1/8

+

7min mob

15m FB #28+5/step20/walk2

 2 min warm up

20min FB #28:

45/15 second intervals

1. Archer Squat / Knee Up - L
2. Archer Squat / Knee Up - R
3. Negative Push Up
4. 180 Squat Jump / Plank
5. Figure 4 Side Plank Lift - L
6. Figure 4 Side Plank Lift - R
7. Pike Press / Archer - alt. sides
8. Hollow Hip Raise
9. Overhead Squat to Jump Tuck
10. Leg Cross Body Push Up - alt
11. Jump Lunge / Overhead Tippy Toes Squat
12. UpDog Push Up
13. High Knees (x3) to Squat - alt.
14. Quad Shoulder Tap with Leg Extension - alt.
15. Forward Lunge / Twist - alt.

red = repeated for extra 5 minutes

+

step 20

+

7mob:

1 min block pigeon L

1 min block pigeon R

1 min frog

1 min strap hamstrings L

1 min strap ham R

1 min wall hip flexor L

1 min wall hip flex R

+1 min TFL ball roll L 

+

walk2

*rest/mob

 walk 2

+ 

Z middle splits + a few upper body stretches

Climb/walk2/5rft1

Walk2

 Climb:

8,9,10a, 11b 2t, 11a clean

Tr: 12a, 11d

5rft1:

Row #53 x7/7

Face down lying 90* rotations x 20

SLPDs blue x 10

Z's BAC#3/JR20/walk2/7mob

 walk 2

+

BAC#3 FT:

1. Weighted Hip Raise x 20 #30
STC Mountain Climbers x 20 (1 each = 1 rep)

2. Plank Knee Tucks (on the ball) x 20 (1 = 1)
Mountain Climbers x 20

3. Weighted Hip Raise x 20 #26
Mountain Climbers x 20

4. Side Elb Plank - reach through x 10/10
Mountain Climbers x 20

5. Weighted Hip Raise x 20 #26
Mountain Climbers x 20

6.Toe tap Hip Raise x 20
Mountain Climbers x 20

7. Weighted Hip Raise x 20 #26
Mountain Climbers x 20

8. Side Crunch x 20/20
Mountain Climbers x 20

time: 16:02

+

tabata asst'd pistols 10/20x8

~20min

+

JR20 10/45

+

7min mob

*rest-ish: walk2/jr20/mob

 walk 2

+

jr20 10/35

+

mobility: bf front splits & upper body

climb/walk2/5rft2

 climb:

Lead: 7,8,9,11- proj (3t), 11 proj (1t), 10, 10, 10

+ 

walk 2

+

5rft2

BB20/15metcon/5JR/walk2

 walk 2

+

BB20:

6min amrap A:

Jefferson curl #26 x 9

split squat #30 x 8/8

R = 3

5min AMRAP B:

BB bk squat #50 x 9

band hyd/ext green x 8/8

R = 3

5amrap C:

plank knee drops x 9/9

dip st leg lifts x 9

R = 3

4amrap D:

elev 1 leg glute p #20 x 8/8

ball ham roll ins x 8

R = 3

+

15metcon:

kb lo squat up/down/jump up x 8 #30]

sit up clap under x 20 alt

jump lunges x 20

trx mtn climbers x 20

R = 4 3/4

+

JR5: 5/25x10

Climb BC

walk 2

--

BC:

Surprizing Crag TR: 8,9,8

Watermark: 8, 10a/b

*rest-ish: walk2/jr20/mob

 walk 2

+

JR20: 10/50

+

BF mobility: middle splist & HS + windmill 

Z IG WO/step20/walk2/7mob

 walk 2 

Z IG WO 20AMRAP:

Side plank bottom leg lift/ballerina leg kick x 8/8

curtsey knee up to side lunge knee up x 8/8

burpee x 10

squat jump twist x 20

archer to front kick x 8/8

pike press/leg lift x 10 alt

#r = 2 2/3+

+

step 20

+

7min mobility:

block pigeon 1 min each, frog 1 min, lying ham strap 1 min ea, wall/block hip flexor 1 min ea

Climb/walk2/5rft1

 Climb: 8,8,9, 11- (3t), 11 (2t)

Tr: 12 (to last move), 11+

+ 

Walk2

+

5rft1+WM

kB row #53 x 7/7

Bent rotations #10s x 8

Superman lat pd blue x 10

Windmill #18: 8-8-7-7-7

*restish: walk2/jr20/mob

 Walk 2

+

Jr20min 10/20

+

IG mobility  = reeeeeaaaallllly good one!!!

Climb/walk2

 Walk2

==

Climb

L: 7,9,10-, 11+ lead wall (attempt), 11- 1t, 10+

TR: 11

BB20/10metcon/10JR/walk3

 walk2

+

BB20:

5 amrap A;

smith 1 leg squats x 9/9

sumo dL #95 x 9

R= 4

B:

side plank leg lifts x9/9

ab splitter x 9

#r = 3

C:

sb side lunge #20 x9/9

ballerina sumo squats #60 x 9 

#r = 3

D:

fig 8 squat #60 x 18 alt

blue band kick back x 9/9

#r = 3.5

+

10min 5min fat burn #111

1.  Pull up / straddle hanging leg lift x 5
2.  Rocket / jump jack w. JR x 20 alt. legs
3.  Weighted pistol up / backward lunge pass under / pistol down x 10 alt. legs
4. Pike Roll / Knee tuck on the exercise ball x 5

#r = 2

+

JR10: 10/45 x11

mob/wlak2

 walk2

+

pankcake mob & backbend2 mob

12min body #28

2min warm up

 12min AMRAP:

1. Flying Burpee x 10  burpee w/ 3suprman lat pulldwn green x ~4 sets
2. Sumo Jump Squat / Leg Lift x 20 alt
3. Side Crunch x 20/20
4. Commando Push Up x 10

#r = 3

12min body #29

 2 min warm up

climbing/5rft2

 climb:

L: 8,7,9,yellow 11 proj completed, vert yellow 11 proj (2t)

TR: 12, 11-, 11-, 11

+

5rft2

Row x7/7 #53

Windmill x 8/7/7/7/7 #18

HSCTs x 10

12min heartbreaker body #2/walk2

 *deload week*

walk 2 mi

+

2 min warm up

HBB#2

15/45x12:

banded plank knee tuck/cross kick/1 leg pu alt 

banded side step squat w/ OHP #12s/green 

curtsey/leg lift/curtsey alt green/#12s

bird dog pu green

side plank leg lift front/back/front side plank row alt #20/green

weighted ballerina hip raise & abd green/#20

*DELOAD* walk/mob

 walk 2

+

BF Lmob + OH mobility + windmill #18: 8-7-7-7-7

Shelf Weekend!

 OUTSIDE Climbing @ Shelf !!!!!!

Fri: walk2 (a.m.)

TR: 8,9

L: 8, 8/9

Sat:

L:8

TR:9

L: 10b clean!!!*!*!*!*!*!*, 10a (3/4 attempt), 9

Sun:

TR: 7

Lead 8, 9-

Jan 2014 Mash up #1/step20/walk2

 walk 2

+

20amrap:

sb step ups #40 x 10/10

pike jump/squat jump x 10

ugi plank cross mtn climbers x 30 alt

russian twist #30 x 10 alt

ugi pogo x 12/12 #10

=3 4/5+ rounds

+

step 20 intervals 20/40x20

TO SHELF TOMORROW FOR THE WEEKEND!!!!!!!!! :D

*restish: walk2/jr20/mob

 walk 2

mobility: z mob for middle splits + kb windmill + 5min upper body mob

jr20: 5/25x40

Climb/5rft1

 Climb:

Lead: 8,8,9, 11proj completed! New 11 (1t)

TR: 11, 11

+

5rft1 

kB row #53 x 7/7

Rotational row #10s x 8

Superman lat pulldown blue x 10

5AMRAPx4/10metcon/10JR/walk2

 walk 2

6min amrap:

deficit lunges #12s x 9/9

kb swing #60 x 9

4r

--

<5min amrap:

kb leg lowers x 9

ball pikes x 9

3r

--

5amrap:

elev sumo squat #60 x 9

leg ext mach #20 x 9/9

r4

--

5amrap:

sb curtsey #35 x 9/9

bb glute press x 9

3r

+

10min metcon:

20 elev sngl leg lifts 

15 dL #75 

9 box jumps

4r

+

10min JR

5/55x10

Hot Like The Sun Redux/step20/walk2

 walk 2

WO 10/40x24

jump lunges

elev inv row

ugi side lunge jumps #10

diver bombers

sngl dL L #40

sngl dL R #40

+

step intervals 20min

*rest-ish: walk2/mob/jr20

 walk 2

+

pancake mob & backbending lvl 1

+

jr20

10/30x30

Climb Avalon/5rft2

1st tier:

 TR: 9, 10b, 11, 10c

5rft2:

row #532 x 7/7

Sub QL sqz with windmill #18 8/7/6/6/6

HSCTs x 10

12/2013 mash up/jr20/walk2

 walk2

+

20amrap:

ninja jump tux x 10

pistol wV10 x 4/4

kb side V crunches #30 x 10/10

elev double reptiles x 10 alt

kick over/lunge back #10s x 10/10

#r = 3 3/5

+

JR20 10/40

rest: walk 2

 walk2

+

paddleboarding

climb/walk2/5rft1

 climb: 

L: 8,8,8, 11 proj (F that shit up), 11 (2t)

TR: 11+ 

--

walk 2

--

5rft1:

kb row #53 x 7/7

bent row rotation #10s x 8

superman lat pulldowns blue x 10

kb windmill #18 8/7/6/6/6 reps

FALL/WINTER PROG 2021

September: begin cardio taper

Subtract 5 minutes from 1 JR session each week and add to metcon after lifting.

October: 

Sub 1 jr20 for step 20 (on body weight day). Intervals = 20/40x20

Subtract 5 min from 1 more JR session each week and add to metcon after lifting

November:

Change step interval to 15/45

Monday: 5min AMRAPx4 (quadx2, hamx2, glutex2, corex2) + 20min metcon (Zgym: cardio shred or jump rope cardio kettlebell), walk 2 mi, 8min mobility

Tuesday: Climb/5rft1/walk 2

Wednesday: Rest-ish: JR20, full body mobility (zgym or physiofix on IG or Beyond Flexibility), walk2 

Thursday: Climb/5rft2/walk2

Friday: Lower/Core ladder x 3 (1 glute, 1 ham, 1 quad) + 20min metcon (Crossfit or zgym), walk 2, 8min mob

Saturday: Rest: walk2/full body mobility

Sunday: 15min Fat burn (+5) and step intervals 20min OR 300 killer rep (for time, jump rope to 40min), walk2, 8min mob

FALL PROG ∆: 20min BB/5metcon/jr15

FALL/WINTER PROG ∆ !!!

month #1:

-1st week taper 1 JR down by 5 min but add 5 min metcon to lifting part

-2nd week taper same JR down by 10 min but add 10min metcon to lifting part

-3rd week taper same JR down by 15 min but add 15min metcon

-4th week = no 20 min JR but 20 min metcon after lifting.

walk2

+

20min body building routine:

5amrap+ A:

sngle ham curl #10 x 9/9

smith squat #66 x 9

#r = 4

--

B: 3:30AMRAP

sb side lunges x 9/9

band abd + p green&blue x 9

#r = 3

--

C: 5amrap

1 leg ball mtn climbers x 9/9

t2bar x 9

#r = 4

--

D: 5amrap

ball surrender squat #10 x 8/8

wide leg dB dL #25s x 9

#r = 3

+

z 5 min fat burn 23:

30/30x5

mtn climbers, monkey pu & jump tuck, side lunge jumps, rockstar burpees, jump lunges

+

JR15 10/35x20

IG TB WO/step20/walk2

 walk2 

--

warm up 2 mi

IG TB KB WO:  15 AMRAP

8/8 rotational clean + squat #30 

8/8 rotational squat + press #26

8/8 snatch + fwd lunge #26

20alt ballistic row #40

#r = 2.5

5min AMRAP:

plnak slide cross kick x 10/10

ab splitter x 8

#r = 2.5

+

step intervals 20min (20/40x20)

4mi hike

 Silver dollar lakes trail

climb/walk2

 walk 2

--

climb:

9,9,10a, 11b (to second to last clip), 11a, 11b (to third to last clip)

TR: 12a, 11c, 11d

LWO/JR20/walk2

 walk2

--

2 min warm up

FT:

suitcase squat #53: 8/8--10/10--12/12--10/10--8/8

ugi elb plank jax (green): 20-25-30-25-20

time: 9:06

10/30x6 (4min)

bottom pistol leg lefts 15R/15L

abd + press (green)

7min AMRAP:

surrender squat #10wv x 6/6

hanging obligues x 10 alrt

sb lunge 2/lunge hop 2 ~ 6 sets #40

+

jr20 10/60x18

🔺 PROG CHANGE! 🔺

I would have started this prog change earlier (9/1) but I have the TØP concert coming up and I wanted to fit into my costume leggings:)

Here's the plan:

• Taper 1 20min jR down by 5 minutes every week. Replace with 5 minutes of metcon workout 
• This lifting workout is switched to a more bodybuilding static routine instead of ZGYM
• On deload week, do 12min workouts every other day BUT repeat taper schedule the follwing week
• After first taper is over, keep it the same for one week.
• The week after start taper of 2nd 20 min JR session by 5 every week
• Should be done tapering by 1st week Dec
• stay with 2, 20min sessions until FEB(!?) then add 1 20min JR sesh back per month until 4 total

*rest-ish: walk2/jr20/mob

 Walk 2

—

Jr20 5/25

+

IG Fmob by physiofix

Climb/5rft2/walk2

 Walk2

Climb:

Lead: 8,8up+down, 11proj 1t, 11 missed top two clips,

TR: 11+, 11+, 11-

+

5rft2 

Lo Imp Lo Body #12

 walk 2

--

2 min warm up

LBLI12 --  2rft:

1. Cross Legged Laying Hip Raise x 15 / 15
2. Kettlebell Elev. Deadlift x 10 #60
3. Kettlebell Swing x 10 #60
4. Suitcase Step Up / Backward Lunge #30 x 8 / 8
5. Weighted Grand Plie #50 x 10 / 10
6. Chair Pistols x 8 / 8

time: 13:30

+

6min AMRAP:

kb knee hugs #18 x15

dB knee raises #15 x 10

BD k2e x 10 alt

#r = 2.66+

~19:30 total time

+

JR20: 10/35x27

Pretend Beach WO v2.0/step20/walk2

 walk 2

--

2 min warm uip

PB WO

P1: 4 min CD (add 1 rep ea round)

dynamic pu/pullup (started assisting at 5 reps)

1/1--->7/7

P2 10/30x 16 (10m):

sb curtsey #40 L

sb curtsey R
mtn sliders

alt L sit leg lifts on blocks

P3: 6min CD (add1/add5 ea rnd)

HSPU (block+plate)/kB swing #50

1/5---->6/(20/30 swings completed)

+

step 20min 20/40x20

*rest: walk2/mob

 walk 2 mi

--

BF upper mob + QL sqz 25s x 5

BF low mob

BC Watermark

walk 2

---

Climbing Watermark BC

 TR: 7+, 9, redo 10a, redo 10a/b

Lead attemp 10a (couldnt do crux move at top), 10a/b (couldnt do move to anchors)

LWO/JR20/walk2

 walk 2

--

'warm up 2

20AMRAP:

split squat #15s x10/10

kb leg lowers #40 x 10

burpee/step up alt x 15

elev glute P #20 x8/8

ballerina squats #60 x 10

#r = 3+

+

jr20: 5/50

*rest ish: walk 2/jr20/mob

 Walk 2

—

Jr20 10/20

+

Mobility physiofix IG

https://www.instagram.com/p/CTaXE9vvfku/?utm_medium=copy_link

L.WO/jr20/walk2

 walk2 

--

2min warm up

elev sumo #60: 8--10--12--10--8

ball pikes:         8--9--10--9--8

time: 5:37

+

10/30x6:

ham ball roll ins 

jump lunges

+

10:27 AMRAP:

ball glute press #60kb

trx reptiles x 8/8

deficit lunges #15s x 8/8

#r. =4

+

jr20 5/25

Black Diamond21-18 mashup/5rft1/walk2

 **SUBBING THIS WO FOR 1 CLIMBING DAY THIS WEEK. (Thanks a lot school.)

walk2

--

2 min warm up

BD MU #21-18 

4rft:

hollow rock to v up x 10

bosu transformer mtn sliders x 10

*upside down row #10 x 10

santana dB plank #20s x 8 alt

hang leg raises x 8

time: 16:36

+ 

5rft1:

kb row #53 x 7/7

seated row rotation #10s x 8

superman lat pulldowns x 10 blue

total time: 27:22

Low Imp Low Bod #13/jr20/walk2

 walk2

--

LILB13: 24ft:

1. 1. Banded Goblet Squat / Heel Raise x 10 #40/GREEN

Pistol Squat x 4 alt. legs

1. 1. Side to Side Banded Squats x 20 #53/green

Pistol Squat x 4 alt. legs

1. 1. Banded Goblet Squat / Heel Raise x 10 "

Pistol Squat x 4 alt. legs

1. 1. Side to Side Banded Squats x 20 "

Pistol Squat x 4 alt. legs

1. 1. Weighted Backward Lunge Slide (lean forward / stay upright) x 10/10--5/5 #40

Pistol Squat x 4 alt. legs

1. 1. Overhead Backward Slide Lunge x 20 / 20 #0

Pistol Squat x 4 alt. legs

time: 19:33

+

jr20 5/40

rest: walk2/mobility

 walk 2

+

BF pancake & middle splits + upper mob

JR Cardio KB16/step20/wlk2

 walk2

--

JRCKB16 2rft:

1. 20 sec high knees/ 20 sec double unders / 20 sec high knees
2. Side to Side Goblet Lunge x 12 #30
3. 20 sec high knees/ 20 sec double unders / 20 sec high knees
4. Weighted Jumps x 12 #30
5. 20 sec high knees/ 20 sec double unders / 20 sec high knees
6. One Arm Elevated Push Up / One Arm Bent Over Row x 8/8 #40
7. 20 sec high knees/ 20 sec double unders / 20 sec high knees
8. Kettlebell Snatch / Weighted One Legged Squat x 10 alt. sides #30

time: 20:47

+

step20

climb/5rft2/walk2

 walk2

---

climb: 

L; 8,9,9, 11 proj (1t!!), 11+ (4t)

TR: 11, 11, 11+ (barely 2 moves), 11-

+

5rft2

rest-ish: walk2/jr20/mob

 walk 2

--

z mob drills5 + hamstring strap hold 1 min ea, pigeon 2min ea, frog with rocking 2 min

+

jr 5/35x30

Climb/5rft1/walk 2

 walk 2

--

climb:

lead: 8,9,8,11 new proj? (2t), 11+ several t, 

TR: 11+, 11+

+

5rft1

IG Legs/jr20/walk 2

 walk 2

--

IG legs 20min AMRAP:

dBl kB sumo squat #90 x 10

ab splitter x 8

good mornings #45 x 10

side lunge hops (green) x 20

L-sit hold 20s

#r = 5 3/5

+ 

jr20 5/50

Killer Legs3/jr20/walk2

 walk 2

---

2 min warm up

KL3:

15amrap:

1. Lunge Switch x 12 (*i did 24 total)
2. One Leg Jump (x3) / One Leg side lunge jump (x3) / side kick (x3) x 6 sets alt.
3. Jump Tuck (x3) to pistol (x2 alt) x 5
4. On the toes squat heel touches x 10

#r = 3

+

jr20 10/35x27

*restish: jr20/mob

 jr20 5/25

+

front splits BF mob & upper body mob

Z KB WO #25/step20/walk2

 walk 2

KB25:

3rft:

Buy in: Overhead Press x 5/5 #30

1. Fancy Curtsy Lunge x 10 / 10 #26

2. Knee Around the Kettlebell Plank / Down Dog x 10 alt. legs

3. Side Lunge Clean x 8 / 8 #26

4. Doggie Row / Twist and Kick x 10 / 10 #30

5. Backward Lunge Pass Under / Elbow Strike x 8 alt. sides #26

6. Oblique V-up x 10 #26

Buy Out: Overhead Press x 5/5

time: 20:52

+

step20 20/40x20 (example:)

lat jump up and overs

jump squats

step run

high step up knee drive alt

plank jax

jog up/knee up/side knee up alt

toe taps

step hop knee up alt

jog up/kick/touch down 20/20

step run

Climb Cascade BC

 walk 2 mi

--

TR: 7 up/down climb warm up, 5.8, 

L: 10a to roof

TR: same 10a, 10a

Rest: walk2/mobility

 Walk 2

—

IG mobility:thephysiofix + pigeon hold + strap ham stretch hold 

Climb/5rft2/walk2

 Walk2

—

Climb:

L: 8,8,9

TR: 12 (3f)

Lead: 11 (4t), 

TR: 11-, 11+

+

5rft2:

kB row #53 x 7/7

R QL hold x 25s

HSCTs x 10

IG lo body/jr20/walk2

 walk2

4rft:

goblet squat #10wv/40kb x 10

frog/pike slide ins x 8

sb side lunges #20 x 10/10

toe elev dL #60 x 10

plank BD k2e x 8/8

time: 19:33

+

jr20 10/30

april 2018 mash up/walk2/jr20

 walk2 

--

2 min warm up

April Mashup FT:

box jumps:                                  10, 10, 10, 10

kb banded side step squats #60: 16, 18, 20, 22

time: 7:52

12min+ AMRAP:

BB glute press #85 x 15

static lunges #15s x 10/10

knee hugs with kB #18 x 20

#r = 4.25

+

jr20 10/50

*rest: walk2/full body mob

 walk 2

+

pancake BF + HS BF

15min Fat burn28/step20/walk2

 walk 2

15FB28:

45/15 second intervals

1. Archer Squat / Knee Up - L
2. Archer Squat / Knee Up - R
3. Negative Push Up
4. 180 Squat Jump / Plank
5. Figure 4 Side Plank Lift - L
6. Figure 4 Side Plank Lift - R
7. Pike Press / Archer - alt. sides
8. Hollow Hip Raise
9. Overhead Squat to Jump Tuck
10. Leg Cross Body Push Up - alt
11. Jump Lunge / Overhead Tippy Toes Squat
12. UpDog Push Up
13. High Knees (x3) to Squat - alt.
14. Quad Shoulder Tap with Leg Extension - alt.
15. Forward Lunge / Twist - alt.

+

Step intervals 20min: 20/40x20

Climb/5rft1/walk2

 L: 9,9,10-, 11 proj 2t, 

Tr: 12- to 11+ (unfinished), 11+, 11

+

5rft1:

kB row #53 x 7/7

Bent row rotation x 8 #10s

Superman lat pulldown blue x 10

—

Walk2

*rest-ish: walk2/jr20/zmob4

 walk 2

jr20 5/30

z. mob drills 4

Climb/5rft2/walk2

 Climb:

Auto: 9,9,9, 11 (6/9 clips switch to 10+), 10+, 10, 10

5rft2:

kB row #53 x 7/7

R QL squeeze 25s

HSCTs x 10

—-

Walk 2

IG LB/walk 2/jr20

 walk 2

---

2 min warm up

IG Lower Bod WO:

20+ min amrap:

air lunge #10wV x 8/8

BB sumo DL/jump back then front x 10 #85 ^ next time

sb f/b wide squat walk up/back x 12 steps (~3 sets) #40

ball 1 leg climber x 8/8

table press and abd (green) x 12

#r = 4

+

jr20 10/40

Climb/walk2

 walk 2 

--

climb:

8,9,9, 11proj (2t), 10+ (1t), failing at some other high tens low 11s

Black Diamond #22/jr20/5rft1/walk2

 walk 2

--

2 min warm up

DB22: 2rft:

chest press/sit up/OHP #15s x 10

upside down inv row #10 x 5

side plank row x3/pu x 5/5 #25

regular inv row #10 x 5

tri dip x 6

chin ups x 6

time: 12:22

+

5rft1:

kb row #53 x 7/7

bent raise/rotation #10s x 8

superman lat pulldown x 10blue

total time: 22:52

+

jr20: 10/20x40

April 2018 Mash up/jr20/walk 2

 walk 2

--

2min warm up

5amrap1:

green band abd + press x 20

kb Swing #40 x 20

#r = 3+

--

5amrap2:

squat to lunge hop x 15

elev sumo squat #60 x 10

#r = 3+

--

5amrap3: 

dip st knee raise #12 x 10

reptile sliders x 20

#r = 3.5

--

5amrap4:

kb pick up squat/put down squat/jump squat #30 x 10

wV pistol asst x 4/4 #10

#r = 3

+

jr20 10/30x20

*rest: full body mob

 UGGGHHHHH 

I can't seem to kick this illness...and so ANOTHER REST DAY :(

--

z morning mob routine

*rest: walk2/BF full body mob

 walk 2

__

BF full mob

Killer Legs21/jr20/walk2

 walk 2 

--

2 min warm up

KL21:

*2rft:

two phase one leg squat to side kick x 10/10

high knees x5/squat heel raise x 8

kb  pick upbk slide lunge (4 count)/kb jump squat #30 x 8/8

high knees x5/squat heel raise x 8

1 leg jump/touch down x 16/16

high knees x5/squat heel raise x 8

time: 17:44

+

jr20 5/25

Bosu Balance & Agility18/walk2/jr20

walk 2 

--

2 min warm up

BB&A18:

2rft:

1. Push Up / Leg Swing x 6 alt. legs #10wV

2. Curtsy / Step Up / Knee Up Jump x 10 / 10 #10wV

3. Transformer / Side Plank Leg Lift x 8 / 8

4. Squat Jump / Squat Jack x 8 #10wV

5. Weighted Side Lunge Deadlift / Leg Lift x 16 alt. sides #15s

6. Donkey Side Hop (x3) / Hop Up and Over (x2) x 8 

time: 16:04

+

jr20

10/30x30

*DELOAD WK!*

 Sunday 8/1:

12+AMRAP

manmakers #20s x 8

kb swing #50 x 15

#10 pistol L x 5 (assist)

#10 pistol R x 5

ball pikes x 8

#r = 3

+

walk2

======

Monday 8/2:

Off

=====

Tuesday 8/3:

Off

======

Wednesday 8/4:

Climb: 7,9,10a,11a (1t), 11a (2/3 lower), 10c

+

walk2

======

THursday 8/5:

Heartbreaker body #7

15/45x12:

1. Curtsy / Squat & Upright Row x alt. #15s/green
2. Side to Side Squat Hop Arms Overhead green
3. Side Plank Row to Leg Lift x alt. #15s/green
4. Clams - L #15/green
5. Clams - R #15/green
6. Side Step Squat  / Leg Lift alt. #15s/green

+

walk2

======

Friday 8/6:

climb: 8,9,10a, 11a proj completed, 11a vert onsight

TR: 11c

=======

Saturday 8/7:

walk 2