Deer Valley Hike RMNP

 6mi in the snow

black diamond #4/walk3/jr20

 walk 3 mi

black diamond #4

Buy in:

• Pass the ball x 20 - it will warm up your shoulders, hips and abs.

______________

15min AMRAP

1. Dip Station Knee raises x 8 #10
2. Ball Pike to opp k2e x 6
3. Dip Station Leg Raises x 5
4. Man makers x 5 #20s
5. Pull Ups  x 3
6. Leg Lift to weighted criss-cross crunch x 10 (swiss ball)

#r = 3

_______________
Buy out: 

• elbow plank up  x 20 (swiss ball)

total time = 17:40

+

JR20: 5/25

WOD10>1 FT/step 20/umob

 2 min warm up

10–>1 FT:

Split squats #15s 

Box jumps (bench)

K2e (hanging)

Burpees

Time: 22:45

+

Step 20min 15/45

+

Umob 

Cardio shred #51/jr20

 2 min warm up

Cardio shred #51:

3rft:

Jump tuck/pistol x 10 alt

Chin up/pu #10wv x 5

30s DBUs

kB swing #40 x 20

Time: 14:23

+

Jr20min 5/55x20

*rest: walk 3/Lmob

 Rest day!

walk 3 mi

+

Lmob BF

Riviera climb

 Riviera climbing

TR: 8,9,10a

Exercise challenge/walk3/umob

 walk 3 mi

+

exercise challenge: 40min Count Down

3 min JR

block straddle leg lift overs (in + out = 2r) x 10

toe touch crunch to V leg/V arm (=1r) x 10

seated block boat twist bicycles x 20

#r = 7 + 1/2 a JR

+

uMob KD BF

lifted butt #8/jr20/Lmob

 2 min warm up

Lifted butt #8:

buy in: squat down, dL up #15 dB x 30

Ladder FT:

sngl leg elev: 10/10-15/15-20/20

surrender squat/side kck (x2)/ jump lunge (x2) ~ 10/10-8/8-6/6 #15/10

Figure 8 jump squats #30 x 10-10-10

1 arm kb swing alt #30 x 20-30-40

time: 24:41

+

JR20 10/30x30

+

Lmob floor hip mobility from mobility method docjenfit 10min

*Rest day: walk 3/Full bod mob

 walk 3 mi

+

full body mob w/ KD in BF

Climb/walk3/jr20

Walk 3 mi

—

 Climb:

Lead, 8,7,10a, 10c, 11a/b (2t)

TR: 11c/d

+

Jr 20: 10/25

Ride Eldora

Pow pow day!!

18AMRAP WOD/walk4/jr20/Lmob

 walk 3-4mi

18min AMRAP WOD:
mtn climbers x 50

sB good mornings #35 x 10

banded dyn squats x 20 green

kb snatch #30 x 8/8

#r = 4.75+

+

jr20 10/40

+

Lmob BF KD

Climb/walk3/5rft2

 Climb:

Lead:

8,8,10b, 10d (1t), 11b (2t) project?!!?, 

TR: 12a,12a, 11a

—

Walk 3 mi

—

5rft2:

Row x 8/8 #50

R Mod cobra QL squeeze and hold 30s

HSCTs x 10

Ex Challenge (core)/uMob

2 min warm up

Ex Challenge 9RFT:

2 min JR

L sit knee mod hold 20s/pilates teaser x 14 alt/L-sit leg ext x 10 alt

time: 37:05

+

BF uMob

Control & Cardio #8/JR20/Lmob

 2 min warm up

CC#8 2rft:

pike ball roll ins x 5

jump lunge x 10/jump tuck/sumo squat x 5 ~ 2x

asst'd pistols #10 x 5/5

jump lunge x 10/jump tuck/sumo squat x 5 ~ 2x

hanging leg raise/scissor x 2 ~ 5x

jump lunge x 10/jump tuck/sumo squat x 5 ~ 2x

weight back support squat #60 x 8

jump lunge x 10/jump tuck/sumo squat x 5 ~ 2x

time: 15:48 (I did two rounds in the time it took Z to do ONE)  :D

+ 

JR20: 10/60x18

+

BF Lmob 23min

   ^hoooolyyyyyy crap. 

*Rest: Indoor walk/umob

 I don't go outside in the negs.

I JUST DON'T!!!!

45min indoor jog w/ walking modifications only

+

BF backbending level 1 (with  Right QR mod)

WOD: 15AMRAP/jr20

 2 min warm up

15min AMRAP WOD:

8 box jumps 24"   ^^next time!!

12 kB swings #50 

10/10 1 riser elevated front foot lunge #30 

15/15 dB side crunch #12

#r = 4.75

+

jr20: 10/50x20

Climb/jr20/5rft1/body stats

 Body stats: 134.2!!! Down .8!

Climb:

Lead,8,9,8,10d (lower from second to last clip again)

TR: 12c->11b, 11a, 11c

—

Jr20: 10/20x40

+

5rft1

*Rest: walk 3/Lmob front splits

 *REST DAY:

walk 3mi

+

Lmob BF KD Front splits routine

Try This @ Home WO v2.0/step 20/walk3/umob

 3 mi walk

Try this @ home WO v 2.0

p1: 10/50x6

santana plank w/ leg lift

twisted climbers

p2: 10/30x6

bottom pistol alt leg ext

pistol L

pistol R

p3: 10/50x6

jefferson curl #15

side to side pu

+

step intervals 15/45x20

+ BF KD back bend level 1 umob

Climb/walk3/5rft2/umob

 Climb:

Auto 8,9,10b/c

Lead 10d,

TR: 11c, 12a, 11a slab

—

Walk 3 mi

—

5rft2:

kB row #50 x 8/8

Modified cobra hold 30s R QL 

HSCTS x 10

300 killer rep #3/Lmob

 2 min warm up

300 killer rep #3X FT:

1. Side jump lunge / side kick x 10 alt. legs
2. Dive Bomber / kick up x 10 alt. legs
3. Squat jump toe touch x 10 alt. legs
4. Transformer jacks x 10
5. Prisoner backward lunge / one leg squat - L x 10
6. Prisoner backward lunge / one leg squat - R x 10
7. Cross body kick push up to ballerina squat x 10 alt. sides
8. Heel lifted lunge toe touch - L x 10
9. Heel lifted lunge toe touch - R x 10
10. Side plank knee tuck / bird dog x 10 alt. sides

time: 32:11

+ Lmob

Pokerface WO Redux/walk 3/jr20

 walk 3mi

--

pokerface redux:

10s/50s -- 20 rounds

Surfer (jump ups) 

Round kick/knee raise L

Round kick/knee raise R

1-2-3 pushup 

ninja jump/sB pickup#35

+

JR20 5/35x30

EMOM14/step20/walk3/LmobMM

 walk 3 mi

EMOM14min:

1/1min x 7

5 kB front squats #50(5r)/#40(9r)

3 broad jumps (yoga mat length)

10 BB glute presses #85

#r = 14        

 ***hoooollllyyyyy SH!T I'm going to hurt tomorrow!

(＞﹏＜)

+

step 20: 15/45x20

= total workout time 34min

+

Lmob (lower mobility flow from mobility method 10min)

Climb/jr20

 Semi solo prog:

Auto: 8,9,

Lead: 10c CLEAN!!!!!! 🤩

TR: 10ax2 (glue hands drill)

Auto: 12a (to 2nd to last clip), 11d (to last clip), 11c to 10c

Bouldering: v4, v3 (prom), v2, v4 cave, v2 prom, v2 cave

+

Jr20 5/25

*Rest day: walk3/umob

 Walk 3 mi

+

Umob (beyond flexibility)

Back bend mobility video (KD)

wrist rocking x 10 forward facing/backward facing x 10

knuckle push ups x10

cat/cow x 4 (w/ QL sqz R)

extended puppy pose/round back x 3 breaths

deeper puppy pose x 1 breath

deeper puppy round back x 3 breaths

open book x 7/7

**door way QL stretchx 3 4in/8out breaths

**modified cobra R side crunches 20s hold x 5

lace hands together extensions x 5 (hold 5s top)

low lunge L/squeeze feet inward 5s x 3

low lunge side bend L x 2 breaths

low lunge R/squeeze feet inward 5s x 3

low lunge side bend R x 2 breaths

wall facing puppy pose/round spine x 10

wall facing puppy passive x 3 breaths

camel rotations x 10

camel hold x 2 breaths

hold bridge pose x 3 breaths

wheel pose x 3 breaths

wheel pose rocking x 10

Climb/step20/5rft1

 Climb:

Auto: 8,8,

Lead: 9, 10c 1t, 10d//11a>10a

TR: 11c, 11b

—

Step 20 cardio

15/45x20

—

5rft1:

kB row #50 x 8/8

Seat row rotation #8s x 10

Superman lat pulldown blue x 10