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-