Fast phys 6a/walk3

10min primer: jrc#11

10min compound lift:
Bb side lunge
12----9----6----3----12
25# 30# 35# 40# 25#

15 min circuit:
Machine  leg ext #25 x 10/10
 Elev sumo #60 x 10
Band hyd/ext (blue) x 10/10
#: 5

====
walk 3mi

walk3/mobility

walk3mi
==
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

Fast Physique 5b

10min primer: JR/JR/burpee
==
10min compound: BB back squat
12----9----6----3----12reps
45     55   65    85   45lbs
===
15min circ:
sngl dL #40 x 10/10
curtsey slide lunge #12s x 10/10
kB band side to side squat #50/black x 10 (total)
#: 4 2/3


**slept in by accident so I missed my step cardio workout :(

climb/5rft/JR20

climb:
lead: 8,8 10b fail
TR: 12b, 11c, 11b/c
===
5rft:
sngl kb row #40 x 8/8
superman banded lat pulldowns x 10 (blue)
===
JR20
10/50x20

Climb

Lead:

8,9,10d/11a(1 take at top),10c fail, 10b, 10a

Fast Physique 5a

10min cardio primer: zgym JRC #13
p1: 10/20x8
BB/dBU + 10/10 jR lunge hops
--
p2: 10/20x8
high knees/jax + 23 JR situp/knee tucks
====
10min compound lift: elevated DL
12-----9-----6-----3-----12
50#   60#   65#   70#    50#
===
15min circuit:
lunge back pass #50/wV x 10 total
kB front squat/heel raise x 10 #40
band clams (black & yellow) x 10/10
#rnds: 6

Fast Phys 4b

10min primer: JR/JR/burpee 10/20x20
==
10min compound:
12-----9-----6-----3-----12
+15   +20  +25   +35     +15/each side of BB (45lb bar)
1:15 rest (plank variations)
===
15min circ:
Bb glute press #75 x 10
side lunge to tip toe #40,40,35,35 x  10/10
pistols x 5/5
#: 4

climb/5rft/JR20

climb:
auto: 8,8
lead: 11a project (7 takes)
TR: 12c project FINISHED!!! (clean until the 6th), 11b, 11a
==
5rft:
sngl kb row #40 x 8/8
banded superman lat pulldowns x 10 (blue)
==
JR20
5/45x24

walk3/mobility

3 mile walk
==
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

climb/5rft/JR20

climb:
auto: 8
lead: 8,8, 11a project! (6-7takes), 10d (last clip/anchors not finished), 10b
==
5rft:
sngle kB row #40 x 8/8
superman banded pull downs x 10
==
JR20
10/30x30

Fast Phys 4a

10min primer: JRC#14: 10/50x10

1.High knees

2. Plank jump Jacks

3. Double Unders

4. Side Plank Lift – 25/25 sec

5. High Knees

6. Knee tuck to one leg push up alt.

7. Double Unders

8. Leg lift to boat pose

9. High Knees

10. Front / side plank knee tucks

====
10min compound: kB curtsey lunges
12/12---9/9---6/6---3/3---12/12
 26#     30#    40#   50#     26#
1min plank variation rests
====
15min circuit:
Fig 8 squats #50/wV x 10 total
Deficit lunges #15s x 10/10
sngl ham rolls w/ ball x 10/10
# 4 2/3

step45/mobility

step45
&
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

Fast Physique 3b/JR20

Note: since I missed my JR sesh post climb Wednesday, I made it up at the hotel yesterday!

10min cardio primer: JRC#15 10/20x20

1. Jump rope:

20 sec side to side jump

20 sec jump jacks (in and out counts as one rep)

20 sec one leg – R

20 sec one leg – L

2. ABS:

20 sec knee sliders  – R

20 sec knee sliders / – L

20 sec double knee hug to double v-up (all four counts as one rep)

20 sec side crunch alt.

3. Jump rope:

20 sec Double Unders (only double under count for reps)

20 sec Scissors

20 sec Double Unders

20 sec One leg double jump alt.

4. ABS

20 sec plank knee tucks (fast pace)

20 sec bicycle

Repeat

5. Jump rope:

20 sec high knees cross arm jump (after each 10 reps)

20 sec side to side jumps

20 sec high knees cross arm jump (each jump counts for a rep)

20 sec DBU-s

==
10min compound lift: BB static lunges

12/12 -- 9/9 -- 6/6 -- 3/3 -- 12/12
 35#       40#   45#    50#     35#
1min rest (w/ plank variations)
==
15 circuit:
elev dL #65 x 10
BB squat to heel raise #50 x 10
single elev glute press x 10/10
#rnds: 5 1/3

climb/pull&hang/JR20

climb:

Boulder: (rest3min) 

V?1?, v0, v1, v2, v3 (promontoryL)x3

Lead: 9, 11a 

TR: 12b, 11c

Lead: 10c

===
kB row (single) x 8/8 ~ 5 sets
banded Superman lat pulldowns (blue) x 10
===
JR20min
5/35

3mi/mobility

3 mile walk
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

climb

Auto: 8, 8

Lead: 8, 10c project *crushed*, 11a (1/2), 10d/11a (didn’t get anchors or last clip), 10c (take city!)

This was all I could manage today:(

Fast Physique 3a

10min primer:
ZGYM JRC#16: 15/45x10:

1. Basic bounce – JR

2. Jump Lunge

3. High Knees – JR

4. Push Up to Front Kick Alt.

5. High Knees with Arm cross (every 5 reps) – JR

6. Long Jumps

7. Jump Rope Jacks

8. Donkey Kick Competition Burpees

9. Jump rope jack (1-2-3) to Double under (1-2-3) – JR

10. Sumo Squat jump (1-2-3-Jump)

==
10min compound:
elev dbl kB sumo squat   12 (60#)---9 (70#)---6 (80#)---3 (90#)---12(60#)
                                        50k/10d     50k/20d    50/30k   50/40k     50/dB10
1:30 active rests (plank variations) between sets
==
15min ciruit:
kB chair squat/heel raise x 10  #50
dB side slide lunge x 10/10  #12s
single ham curl machine x 10/10  #10
#rnds: 4 2/3

step45/mobility

45min step
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

Fast Physique #2b

10min cardio primer:
5/25x20
JR/JR/burpee combo
===
10min compound: dB split squat

12/12 -- 9/9 -- 6/6 -- 3/3 -- 12/12
#12s      15s     20s    25s     12s
====
15min circuit:
dB backwards ballerina slide lunge #15s x 10/10
sngl dL #40 x 10/10
2nd position releve #60 x 10  (kB + wV)
#rnds: 4 2/3

I finally feel like this was the appropriate difficulty. No worries. It often takes a week or two to figure out exactly how to challenge yourself. Enough but not too much. Enough but not too little.

climb/p&pl/JR20

Climb

Auto: 8, 7

Lead: 8,10c project (1take last clip!)

TR: 12b project (didn’t hit anchors), 11c, 11a, 10d
Pretty f-ing happy with my climb today:D
==
5rft:
Single kB row #40 x8/8
Plank
==
JR20min 
10/60x18 (21m)

Climb/p$pl/jr20

Auto: 8

Lead: 8,8, 10c project (1take), 11a clean!, 10c, 10a

===

5rft:

Single kB row #40 x 8/8

Plank30

===

JR20min 

5/25

Fast Physique #2a

10m cardio primer:
zgym JRC #17:

10/50x10
HK JR
jump lunge kick
HK JR
mtn climbers
HK JR
alt pistols
HK JR
sumo side kick
HK JR
jump lunge x 2/dyn. push up
====
10min compound lift:

BB dL 12 (75lsb^!)-9 (105#)-6 (#125)-3 (#145*)-12 (**105#)

*MAX w/ range of motion
**better starting weight
====
15min AMRAP:
dB step ups #15s x 10/10
glute BB press #65 x 10
sngl leg ext #33 x 10/10
#rnds: 4 2/3

Fast Physique #1

Cardio Primer: ZGYM: JRC #18 (10min amrap)

1. Front / back / switch JR – 1min

2. Reverse Rock Star Burpee to Burpee Jump Tuck x 10

3. JR high knees 1 min

4. Step up / backward lunge toe touch x 10/10

5. twist left / twist right / front jump / jump jack 20 sec + DBU’s 20 sec + twist left / twist right / front jump / jump jack 20 sec (1min & 20 sec)

6. One leg elevated Plank jump switch x 40

7. Jump rope – Forward / back / switch 20 sec + high knees 20 sec + Double unders 20 sec + twis / twist / front / jump jack 20 sec + Forward / back / switch 20 sec + high knees 20 (2 min total)

10min compound lift: dB curtsey lunges

12/12 -- #12s  (rest 1:30)

9/9 -- #15s (rest 1:30)

6/6 -- #20s (rest 1:30)

3/3 -- #25s (rest 1:30)

12/12 -- #12s 
**finished 1:30 early so planked until time was up

====

15min circuit:

ballerina sumo squat #50 x 10

elev dL dL #50 x 10/10

surrender squat x 10/10

#rnds: 4

(no 5min burnout this month. add in jan9)

3mi/mobility

3 mile walk
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

climb/p&pl/JR20

climb:
auto: 8,8,8
lead: 10c (1 take!)
TR: 11d, 11c, 11a
==
5rft:
single kB row #40 x 8/8
plank 30
==
JR20
10/40x24

3mi/mobility

3 mile walk
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

climb/p+pl/JR20

TODAY MARKS A NEW TRAINING PERIOD!!!!! I'll keep my climbing days the same (but do this...Wed: all lead, Fri: lead + top rope) I'll be doing 3, 3mi walking/mobility days, 2 climbing, 2 fast physique leg days.

==
climb:
auto: 8
lead: 7x2, 10c project* (2 takes), 11a (3/4 finished), 10a, 10a, 9
==
5rft:
sngle kB row #40 x8/8
plank (10/10/10)
==
JR20
10/20x40

12min body #16

2min warm up

12 Minute AMRAP

1. Commando jump tuck burpees x 10

2. Ab Splitters x 10

3. One leg surrender jump squat 10/10

4. Dynamic squat x15

#rnds: 2.5

12min body #17

2min warm up
===

12 Minute AMRAP

1. Everest Climber (x3) to one leg push up x 10

2. Side jump over to sumo jump squat x 10

3. Knee hugs (x3) to banded lat pull Supermans (x3)  x 10

4. Jump lunge to stationary lunge jump x 10

#rnds: 2 + 4 reps

12min body #18

2min
====
#18
12Amrap

1. Wall plank mountain climbers (x5) / jump squat (x3) x 4

2. Wall supported Pistol Squat / Side lunge one leg jump up (x5) x 5/5

3. Walking push up x 10

4. Seated rows w/ band (black) x 10

#rnds: 2 1/4

12min body #19

2min warm up

#19
1. Hyper Burpee (jump tuck push up / jump tuck) x 10
2. Curtsy touch down / one leg jump x 10 / 10
3. **Banded Superman lat pulldowns  x 10
4. Ballerina Plie Squat / Sumo jump squat x 15
#rnds: 3 1/4

12min body #20

2min warm up

#20

~12 min AMRAP~

1. Mountain Climber (x4) / Push Up x 5
   2. Reverse Burpee x 10
   3. Frog Jump / Side Plank Knee Tuck x 8 alt. sides
   4. Jump Lunge Knee Up x 10 alt.
   5. Sumo Heel Lift Jump Squat x 10
   #rnds: 4 1/5
   
   Soooooo proud of myself for finally getting a workout done while on vacation!!!

LBM-1 (#10-15)/jrto30/walk3

2min warm up

Lifted Butt Mash Up WO's 10-15 #1

3rft:
single elev glute bridge (black band) x 10/kB jump squat #26 x 5 ~4 sets (alt legs ea set)
side lunge dL #30 x 10/10
Squat jump fwd/back/rev squat x10 #15
kB pend. to swing x 10 #30
ball hamstring roll ins (sngl) x 10/10
time: 19:17
+
JRto30
10/50x11
(11min)

climb/JR/p&pl

My forearms are still cranky as shit from Friday!!!!

Climb:

Boulder: (rest3min) 9:10-9:55

V0, v0, v1, v2, v3 project - **5min rests (1st: 1/2 way, 2nd: 1/2 way, 3rd: 1/2)

Then: (3min rests)

v0 pull-ups, v1 pull-ups, v0 pull-ups 

===

JR20min (9:55-1015)

5/25x40

===

Autobelay: (rest5min) 10:15-1105

11a, 11a, 10b/c, 10a, 10a

==
5rft:
one arm kB row #40 x8/8
plank30 (10/10/10)


** extra 2min of rest didn't really help :(   
(for future reference)

LBM #5 (16-21)/JRto30

step 30 (a.m.)
===
2min warm up
3rft:
one ft elev sumo squat on tip toes x 10/10 #50/wv
abd press w/ band x 20
dL to 1 arm deep squat x 10 alt #50/wv
trx reptiles x 10/10
back lunge pass (x 5)/1 leg dL (x5) ~ 2 sets alt legs #40
time: 19;41
+
JRto30
10/30x16 (10:40)

300 Rep #4/JRto30

1598

2 min warm up

3rft:
side lunge jump/knee up x 20alt
banded curtsey lunge x 10/10 (black)
cross ankle burpee x 10
single kB row #50 x 5/5
one leg elev/butt lift/reach thru abs x 15/15
pogo x 5/5
time:
+
JRto30
10min = 5/50x11

lone climber prog/JR20

2mi walk 4.0-4.2 treadmill 1%

Climb

9:10-9:55

Bouldering: 3min rest

v0, cave v1, v1, cave v3 (1st: 1/2 way bail, 2nd: 1 move farther then bail, 3rd: over the roof then bail, 4th: attempt 2 bail)

Pullup v0, v0, traverse no pullup, v1 cave pull-ups fail, quick rest v0 

===9:55-10:40

Autobelay: 5min rest

11a,10c, 10b/c

+

JR20min 5/35x30

climb/p+pl/JR20

!!!!2098 day!!!!

Climb:
Lead:7,8,10b project (faaaaaaiiiillll), 11a (takes), 10b, 9
===
5rft:
single kB row #40 x8/8
plank 30s (10/10/10)
===
JR20min
10/30x30

walk 3mi/mobility

1598 day.
^^yesterday I went over :(((((((((((

3 mile walk
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

Fitslide #19/JRto30/cal idea

Here's my calorie idea:

• Climbing days (2) = maintenance calories (2098)
• All other days (5) = 1lb a week deficit (1598)

I need to get this sh!t under control. Hopefully this helps make up for the fact that I burn 1200 in 2 hours of climbing which sends me into STUFF MY FAT FACE MODE.
(-_☆)V

2min warmup

15min AMRAP:

1. One leg mountain sliders x 10/10

2. Side, front, and curtsy slide lunge x 10 alt legs #12s

3. One arm plank twister x 10 alt.

4. Side, front, and curtsy slide lunge x 10 alt legs #12s

5. Frog Slide to Slide Through x 10 alt.

6. Side, front, and curts slide lunge x 10 alt legs #12s

7. Ballerina Burpee slider x 10

#rnds: 2 1/7+

+ JRto30 (15min) 5/25x30 

step30/BR Live 6.27.17 P1/JRto30

30min step
^^^^^peeeeeerrrrfect!^^^^^^
=======

10/30x25 (16:40)

dB side lunge jumps #12

dB single leg DL/front lunge and curl #20 L 

dB single leg DL/front lunge and curl #20 R

BB squat/lunge fwd #40 x 20alt

ab splitters
+
JRto30
5/20x34 (14min)

300 Killer Reps #12/JRto30

2 min warmup

3rft (w/ ankle weights on! #2.5s):
1. Hanging Knee Raises x 10
2. Squat to Front Kick x 20 alt.
3. Bicycle x 10
4. Air Lunge / Side Kick x 10/10
5. Hanging Knee Raises x 10
6. Ballerina Plie Squat / Knee Up – L x 10
7. Ballerina Plie Squat / Knee Up – R x 10
8. Side Plank Leg Lift – L x 10
9. Side Plank Leg Lift – R x10
time: 19:28
+
JRto30
10/20x22r

LB Mashup #16-21 #4

walk 2 mi

2RFT:
bridge to abd press x 20 (black)
kB swing #40 x 20
wide leg hip raise & abd x 20 (black)
kB swing x 10/jump lunge x 10 ~ 4 sets #40
elev DL x 10 #60
one ft elev sumo squat on tip toes x 10/10 #50
time: 14:03
+
JRto30
10/60x14 (=16min)

3mi walk/my mobility WOD

3 mile walk
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

climb/p&pl/JR20

climb:
auto: 7,8
lead: 10b/c new project (1 take)
TR: 11c (one fall), 11b, 10b
==
5rft:
single kB row #40 x8/8
plank 30s (10x3)
==
JR20
5/30x35

3mi walk/my mobility WOD

3 mile walk
===
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

climb/p+P/JR20

climb:
lead: 8,7,10c project completed!,
TR: 11d project (1 fall), 11c (clean), 11b chimney FAIL 1/2 way, 11a
==
5rft:
sngl arm kB row #40 x 8/8
plank 30 (10/10/10)
==
JR20min
10/50x20

climb/p&pl/JR20

TR: 8,9,9,10a,11d (one fall), 11d,11b,10a
==
JR20
10/20x40

step30m/Killer Legs #11/JRto30

step 30min
==
killer legs #11

do along w/ video using #2.5 ankle weights:
1. Fondue Arabesque Attitude Battement x 16 / Arabesque Attitude One Leg Demi Plie Eleve x 16 / Arabesque Battement x 16 – on each leg
2. First Position Releve (x8) / Grand Plie Pulses (x8) X 4 sets on each leg
3. One Leg Curtsy to Releve / A La Sebesque Kick X 16 reps on each leg

~Cardio & Weights~

2 rounds!! (instead of one!O
1. One Leg Elevated Lunge x 10 / 10  #26
2. Jump Lunge (x2) Side Kick x 10/10
3. Deadlift to Side Step Squat x 10 (#40 & Power Band)
4. Jump Jack Squat Heel Lift x 20

time: 18:25

+

JRto30
10/30x18 = 12min

300 Rep #3/JRto30

2 min warm up

3RFT:

Sumo Jump Squats x 20

1 leg pike press/jump up x 5/5

twisted climber x 10
single arm row on bar x 5/5

one leg elev glute press x 10/10

tri dip/knee raise x 10

pistol x 5/5

Rev. plank knee tucks x 10

time: 20:30

+

JRto30  5/35x15 = 10min

3mi walk/mobility

3 mile walk
===
10min mobility video
===
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

Lifted Butt Mash Up 16-21 #3/JRto30

2min warm up

2RFT:
Standing leg ext w/ band x 10/10 ~ 4 sets
kB split squat #30 x 10/10
Hip raise w/ band x 30 (black)
kB pendulum x 5/swing x 5 ~ 2 sets #30
side to side sumo squat/band #60/black x 10
laying side leg lifts (black) x 20/20

buy out: dyn. squats w/ band (black) x 50

time: 14:05
+
JRto30
10/40x20
(16min)

Happy Halloween!!!!!

walk3 mi/mobility

3 mile walk
===
10min mobility video
===
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

Climb/jr20/pull&plank

Lead: 8/9, 9/10a, 10c project (1 take), 

TR: 11d project (3 falls!!!gah!)

==

HANDS ARE DEAD!!!
JR20min: 5/25x40

==

Autobelay: (rest3min)

10c, 10b, 10a-->9

==

5rft:
sngl kB row #40 x 8/8
plank 10/r10/r10

STEP/Killer Legs #12/JRto30

30min step

later, do:

FT:
1. One Leg Pendulum to Squat x 20 alt. #2.5s
2. Front Kick / Back Kick x 15/15  #2.5s
3. Side Step Squat Side Kick x 20 alt.  #2.5s
4. Step Up /Arabesque Bat. /Back Lunge Knee Up x 10/10  #2.5s
5. Jump Tuck / Pistol Squat x 16 alt.
6. Second Position Releve with Beast x 20 #40^^^
7. Chair Squat Heel Lift x 20  #26
8. Side Slide Lunge / Heel Lift / 4th Position Eleve x 10/10  #18
9. One Leg Elevated Lunge with Kettlebell x 15/15   #26
10. Jump Jack Squat Butt Kick x 20 alt.
time: 16:51
+
JRto30
5/30x24
(14min)

step30/12min Body #4/JRto30

A.M:
30min step cardio
====
12 Minute AMRAP

1. Squat jump jack x 20

2. Commando Push Up x 10

3. Sumo Jump Squat Leg lift x 20 alt.

4. Bird Dog x 20 alt.

#rnds: 4 + 40 reps
+
JR18min (to 30min)
10/40x22

climb/p+pl/JR20

Lone climber Prog v5

Boulder: (rest3min)

V0 not cave, v1 cave, v2 (2 attempts=crush), v3 (3 attempts- last 3 holds left!)***,v2

===

 Pullup to hi shoulder: (rest3min)

v0x4

===

JR20min 

5/25x40

===

Autobelay: (rest5min)

10d (missed last two holds!), 10c, 10c, 10b

Perfect pace 👌🏻 

***ring finger right hurts from pockets. Avoid 

walk 3/mobility

uuugghhh. not doing so well sticking to my nutritional goals. last night was a shit show of halloween candy. today will be better. so will tomorrow and (probably) not saturday but definitely from then on BECAUSE I DEFINITELY want to be down more by our trip to the beach at the end of NOVEMBER. >.<

I plan on remeasuring on Halloween -_-

3 mi walk
===
10min mobility
===
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

climb/p+pl/JR20

climb:
auto: 5.8
lead 5.8, 10b (new project! 1 take), 
TR: 11d (2 falls/1assist), 11c (1 fall)
lead: 10a
=====
5rft:
kB single arm rows x 8/8  #40
plank 30sec (10 regular/10reptile L/10reptile R)
(6-7min)
===
Jump rope:
10s rest/50s jump x 20 rounds = 20min

3mi walk/mobility

3 mi walk
==
10 min mobility
==
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

Lifted butt mash up #2 (16-21)/jrto30

2min warm up
==
2rft:
Table top leg lifts (arabesque battlement in table top) #2.5 x 20/20
kB side lunge knee up/ side lunge jump #30 x 20alt
kB sumo to 1 leg goblet #30 x 10alt
Kneeling leglift/abd (black) x20/20
**pistols x 5/5
Band/kB side squat #50/black x10alt
Time: 18:32
+
Jr to 30 (11-12min)
10/60x10 (11:40)

Inferno #11/JR20/walk 3mi

A.M.
walk 3 mi
===
Inferno #11: 3RFT:
1. Evil Ab Slides x 8
2. One Arm KB Overhead Sit Ups x 8/8 #18
3. Pull up / Hanging Knee Raise to Jack Knife leg ext x 5
4. Legs Elevated Plank with Cross Kick / Leg Lift Push Up x 4 / 4
time: 12:43
==
JR20min
10/40x24

LIfted Butt #16-21 Mash Up (#1s)/JR to 30

2min

3RFT:
squat side step x2 (band) x 10 sets alt black
band clams x 20/20 black
curtsey to *side slide lunge w/ kB x 10/10 #26
wide leg hip raise w/ abd x 20
kB swing x 20 #40
side lunge dL w/ band & kB x 10 #40
Time: 18:02
+
Jrto30
5/25x24 (12min)

climb/p+pl/JR20

The lone climber v 4.0

Bouldering: (3min rests)

• v0 (not cave), v0 cave, v1, v2(failx3), v2 (failx3), v3? (Fail)

•.   pullup to hi shoulder: v0, v0,v1 (fail last 2 moves), v1 (fail 2/3 the way)

10min rest

Autobelay: (5min+ rests)

• 11a/10d (4/5 attempt), 10d 2/3 attempt, 10c (missed last hold), 10b (2/3), 10c

=====

5rft:

Bb row #80 x 8

Plank 30s (10reg/10 rep alt)

=====

JR20min 

10/20x40

3mi/mobility

3mi walk

===

10min mobility

===

my mobility sequence:

60 handstand

psoas lift/hold 20s x 4 each

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

Killer 300 Rep #6/JRto30

Time Challenge

1. Surfer x 10 alt. sides

2. Jump lunge / knee up / front kick x 10 alt. legs

3. Crossed ankles push up reptile knee tuck x 10 alt. legs

4. squat heel lift jump / Sumo squat heel lift jump x 10

5. Leglift/hip lift (high!) x 10

6. Superman / power (expl) push up x 10

7. Jump Tuck to pistol x 10 alt. legs

8. Reverse Plank twist knee tuck x 10 alt. legs

9. One leg Side plank lift –  L x 10

10. One leg Side plank lift –  R x 10

Time: 22:48
+
Jrto30
10/30x14 (9min)

3mi/mobility

3mi walk

===

mobility 10min

===

my mobility sequence:

60 handstand

psoas lift/hold 20s x 4 each

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)

Lo Impact Lo Body #2/JRto30

2min warm up

Power band (black):

1. Wall Sit with hip abduction pulses – 1 min 

2. Side to side squat x 20

3. Kneeling hip abductions x 20/20

Kettlebell 2r #30:

1. Figure 8 squat x 20

2. KB Swing x 20

2. Weighted curtsy lunge x 20 alt. sides

3. KB Swing x 20

Chair & sliders:

1. Ballerina plie squat / curtsy lunge / side leg lift x 10 / 10

2. Ballerina Backward slide lunge / Backward leg kick x 10/10

3. Ballerina leg circle to one leg squat x 5=10/10

Buy out: Wall Sit – 1 minute
Time: 15:05
+
Jrto30
10/20x30 = 15min

climb/p+pl/JR20 AND ROLL

Climb:

Lead: 8,7, 10c project (4takes)

TR: 11d project (1 fall!!!)/11a back to back

===

5rft:

1 arm trx row x 8/8

Plank30s (10/10/10)

===

JR20min 

10/20x40

Lifted Butt #8/JRto30 AND 3mi

3 mile walk to warm up!

Buy in: Squat down / deadlift up x 30 reps

Workout Breakdown 

One leg bridge Ladder:

10/10 -15/15 – 20/20 (w/ band & elevated)

1. Surrender to Side Kick (x2) to Side Lunge Jump Up (x2) Ladder #10:

10/10 – 8/8 – 6/6

2. Figure 8 Squat Jumps #30 x10

One Arm KB Swing Ladder #30:

20 – 30 – 40

time: 21:04

+

JRto30 = 9min

10/30x14

climb/walk3

It's a rough week. Time to back off a little.

A.M. Climb:

Autobelay: 6,9,8, 9+/10a,

Lead: 10a/b, 10a, 10a, 10a

&

P.M:

Walk 3mi/mobility + my mobility WO

300 Killer Reps #8/JRto30

2min warm up

3rft:
1. Over The Box Jump x 10
2. Side Plank Leg Lift to Frog Jump x 10 alt. sides
3. Jump Jack to Sumo Jump Squat x 10
4. Plank Kick Through to Scorpion Push Pp x 10 alt. sides
5. Knee To Elbow / Straddle Sit Up x 1o alt. legs
6. One Leg Elevated Lunge x 10/10
7. Reverse Burpee to Competition Burpee (each burpee counts as 1 rep) x 10 reps total
8. Backward Lunge Step Up x 10 /10
time: 25:20
+
JRto30
5min count down: 30hk/10x10bb:1fig8/30bb/10DBU AMRAP
+
1 min spinal traction
    ^^gonna start doing this every day, i think!