walk 2 mi/7x3 WO

walk 2 mi
--
21min total:

7min amrap A:
fig 8 squat x 16 #50+wV
plank slider cross kick x 8/8
elev dL #65
#r = 3.66
-
B:
butt band assisted pistols x5/5 (purple wod)
jump lunge to jump squat x 20
BB glute press #70/green
#r = 3
-
C:
kB side lunges #18 x 8/8
v-up tap down x 14 alt #wV on chest
kB elev sumo #65 x 8
#r = 3

Climb/5r

Lead: 8,8

Lead: 11a/10d project (2), 11b (2), 10c (1), 10b (1)

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

—

Deload week! MT workouts (12min)

Sat 12/21: off (driving day!)
—
Sun 12/22
2min warm up

12min AMRAP:
10 table row (single eccentric lower alt)
5/5 front loaded pistols
10 ab splitters
20 jump lunges
#r= 3.5
—
Mon 12/23:
2m warm up

12min amrap:
Ball split squat #15s x 10/10
Ball pike x 10
Side jump lunge alt (green) x 20
Band Superman lat pulldown x 10 (y&blu)
#r= 4
—
Tues 12/24:
2m warm up

12min amrap:
Hspu x 5
Sngl ham ball Rollins x 10/10
Bird dog x 10/10
Band dyn squat x 20 green
r= 4.25
—
wed 12/25

2min warm up

12min amrap:
chair step ups #12s x 10/10
table row (single eccentric lower) x 10 total
side lunge hops x 10/10
side plank dips x 10/10
#r = 4
--
thurs 12/26

***cross country skiing 3.5mi***

--
fri 12/27
 2  min warm up

12min amrap:
jump squat (green) x 20
ballerina sumo #30 x 10
running man sit ups x 20
push ups x 10
#r = 4.25
--
sat 12/28

2min warm up

12min amrap:
superman lat pulldown (blue & yellow) x 10
surrender squat to hop up x 10/10
ball 1 leg mtn climbers x 10/10
single dL #30 x 10/10
#r = 3.75
--
sun 12/29:

off (driving day)

climb/5r/jr25/walk2

Auto: 8, 9, 10a

Lead: 11a/10d project (2), 10d

Tr: 12a project, 11c,  slllllllop today

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

—

Jr25

5/40

walk3/6minx3+3 wo

walk 3 mi
--
20min cap:

6min amrap A:
ballerina sumo squats #50+wV x 8
hanging obliques x 8/8
#r=4.5
-
B:
wV surrender squats x 6/6
single ham curls #15 x 6/6
#r = 3.5
-
C:
ball kB glute press w/ blue band #50 x 8
kB ext obliq leg lowers #40 x 8
#r = 3
-
2min burnout: dB static lunges x 8/8
#15s > 12s > 8s > 6s

climb/5r/jr25/walk2

Auto: 8, 9

Lead: 11a/10d project (2), 11b pro (1), 10b/c (1), 10b, 9

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10
---
jr25min: 5/25
--
walk 2mi

walk3/6minx3+3 wo

walk 3 mi
**butterfly stretch 2min PNF**
--
20 min cap:
6min amrap A:
smith squats #50 (5riser butt touch) x 8
ball 1 leg climber x 8/8
#r = 4.5
--
B:
bench 1 leg squats x 5/5
elev dL #60 x 8
#r = 3.5
--
C:
sngl leg elev glute press #20 x 6/6
v-up tap down (1 ea) #10wV x 14alt
#r = 3
--
2min burnout: ball single ham rolls 8/8>7/7>6/6>5/5

**IT stretch 2 min each side**

jr25

jr25min:

10/55

walk2/jr25

walk 2mi
--
jr25: 10/45

Walk2/6x3+3 wo

Walk 2mi
—
6min AMRAP A:
suitcase squat #50 x 8/8 (off leg on tip toe)
ab splitter x 8
#r= 3.5
--
B:
kB swing #50 x 8
band bent leg ext (black) x 8/8
#r= 5.5
--
C:
plate balance alt pistols #5 x 10
wV running man abs x 16 total
#r = 2.5
--
2-3min burnout: pendulum kB swings x 8 each
r1 = #40, #30, #26, #18
ouch.

climb/5r

Tr: 8, 9

Lead: 11a project (1!!!!), 11b (2), 

TR: 12a (2), 10d/11a

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

Walk3/jr25

walk3 mi
--
jr25:
5/25

climb

Lead: 8, 9x2, 11a project (3), 10d (1), 10b, 10c (1/2), 10a

Eww. What shit.
Not sure if I’m bombing because I put on weight, got tougher on my leg days, need a Deload week, or all of the above!

walk 3/6mx3+3m workout

walk 3mi
--
20min:

6min AMRAP A:
kb/black band side squat #50 x 16alt
hanging knee raise #10 x 8
#r = 4.5
--
B:
sngl leg upsidedown press #60 x 8/8
sngl leg kb dL #50 x 8/8
#r = 3.5
--
C:
BB ft elev glute press #60 x 8 ^^^^ next time!!!
ext obliq leg lowers #40kB x 8
#r = 3.5
--
2min burnout: elev sumo squat (kB)
r1 = #65x8 (hold 10sec at bottome)
r2 = #62x 8 (hold "")
r3 = 60 x 8 (hold "")
r4 = #50 x 8 (hold "")

Jr25

Jr25:
5/40x34

walk 2/jr25

Walk 2mi
—
Jr25:
5/50

walk3/6x3+3 workout

walk 3 mi
--
21min:
6min amrap A:
pistols x 5/5 (sngl block asst'd)
wV leg lowers x 8 #10
#r = 2.5
--
6min amrap B:
Bb stat lunge #40 x 8/8
elev dL #70 x 8
#r = 4
--
6min amrap C:
purple WOD band kick backs x 8/8
ab splitter x 7
#r = 3.5
--
*2-3min burnout: kB split squats
r1= #30 x 8/8
r2 = #26 x 6/6
r3 = #18 x 6/6
r4 = bW x 6/6

*probably went too heavy but whatevs

Climb/5r

Tr: 8, 9x2, 9

Lead: 11c/d (6clips), 11a (3t)

Tr: 12a project (2), 11c/d (half)

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

Walk2/jr25

Walk 2 mi
—
Jr25:
10/35x34

Climb/5r

Auto: 8x 2
Lead: 9x 2, 11a (2t), 11c (3t - to last clip!!), 10a (fall + finish practice!), 10a (fall), 10a (fall)
-
5r:
kB row #44 x8/8
Superman lat pulldown x10 (blue)

Walk3/6minx3+3 burnout

Walk 3 mi
—
20min:
6min AMRAP a:
Side lunge Bb #35 x8/8
Wv v up tap down x 12alt
#r: 3
-
B:
Smith 1 leg (ft off g) squat x 5/5
Sngl ham curl #15 x 6/6
#r: 4
-
C:
Goblet squat #40 x 8
Pike sliders x8 **
#r= 4.5
**left shoulder says NO these!!!!
-
2-3min burnout:
Elev sumo x8
R1 #70 (hold bttm 10s),R2 #65 (hold 10s), r3 #50 (hold 10), body weight

Jr25min

Jr25:
10/60x22

Walk 3mi
—
Jr25:
10/35

WALK3/4X5MIN AMRAPS

walk 3 mi
--
20min:

5min amrap A:
bench pistols x 5/5
sngl kb dL #50 x 8/8
#r = 2.5
--
B:
sngl elev glute press #20 x 8/8
plank cross kick sliders x 8/8
#r = 3.5
--
C:
split squat #17.5s x 8/8
kb/band glute press on ball #50/blue x 8
#r = 3
--
D:
smith wide squats #66 x 8
mtn sliders x 16 total
#r = 5.5

Climb (hard!)

Lead: 

7/8x2, 9/10ax2, 11c (2nd to last clip!), 11b (3t) leadwall

Tr: 11d/12a, 10b, 11b

climb/5r

Lead: 7/8, 8x2, 10c compeleted!, 11a (to last clip), 

TR: lead wall 11c (2)

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

5min amrap x 4

2min zuzka warm up
-----
20 min cap:

5min amrap A:
elev dL #70 x 8
1 leg ugi squats #wV x 5/5
#r = 3
-
B:
BB squat #55 x 8
slow kB ext oblique leg lowers #40 x 8
#r = 3.5
-
C:
4riser ft elev bb glute press #60 x 8
trx knee tuck x 8
#r = 3.5
-
D:
ballerina sumo squat #50/wV x 8
kB pendulum #30 x 8
#r = 4.5

walk2/jr25

walk 2 mi
--
JR25: 10/25

walk2/5mx4WO

walk 2 mi
--
5min armrap A:
(2 riser) surrender squats x 7/7
band/bb abd + press blue+#45 x 8
#r = 3
-
B:
sngl ham ball roll ins x 8/8
hanging knee raise #10 x 8
#r = 4
-
C:
fig 8 lunge back pass #50 x 12 total alt
banded heel press (purple WOD band) x 8/8
#r = 3
-
D:
bb side lunge #35 x6/6
HC egg on ball x 6
#r = 3

Climb 3rd!/jr25

climb:
auto: 8
lead 10c (1)
TR: 11d/12a (2)
lead: 10a/b
TR: 10c w/ dyno
lead: 10b/c
--
jr25min
10/30

Walk3/jr25

3 mi walk
--
jr25min: 10/30x38

climb/5r

Climb:

Auto (5m rests): 8, 8, 9

Lead: 10d project *complete!, 10d/11a project *complete!

TR: 11d/12a (1), 

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

Walk3/5x4wo

3mi walk
==
20min cap

5min amrap A:
goblet squat #40 x 8
elev dL #65 x 8
#r= 4.5
-
B:
pistols x 5/5
ball 1 leg mtn climber x 8/8
#r = 2.5
-
C:
elev sumo #65 x 8
band ext/hyd (blue) x 8/8
#r=3.5
-
D:
kB ball glute press #50 x 8
wV running man sit ups x 16
#r= 4.5

Climb/5r

Climb:
Lead: 7/8, 9, 10d (1t), 10d/11a (1t), 11a (3t), 10a
—
5r:
Kb row #44 x8/8
Superman lat pulldown blue x 10

walk 2/JR25

Walk 2mi
—
Jr25:
10/55x23

walk2/5amrapx4

walk 2 mi
--
20min cap:

5min AMRAP A:
ham curl machine #12 x8/8[x2]/6/6[x2]
side step KB squat #50/wV/green x 8 total
#r=4
-
B:
BB step ups #35 x7/7
slider plank reptiles x 8/8
#r=3
-
C:
smith 1 leg squat (leg off grnd!) x6/6
elev sngl glute press #15 x 7/7
#r= 3.5
-
D:
Figure 8 squats #50/wV x 8 total
ab splitters x 7
#r=4

Climb/5r

auto: 8,9,9
lead: 10d (1), 11b COMPLETED!!!wooooooo!
TR: 11d/12a project, 12a (really 11b/c), 11a
--
5R:
kb row #44 x 8/8
superman lat pulldown x 10 (blue)

Walk3/jr25

walk 3 miles
--
JR25min
10/40x30

Climb/5r

Lead: 8/9, 9, 10d (1), 11b (1), 10c, 10c

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

walk3/5mamrap x 4

walk 3 mi
--
5 amrap A:
ballerina sumo squats #50/wV x 8
sngl kb dL # 40 x 8/8
#r = 3.5
-
B:
pistol x 5/5
toes 2 bar x 8
#r = 2.5
-
C:
BB squat w/ band (green) # 40 x 8
BB glute press & abd (green) #40 x8
#r=4
-
D:
split squat #15s x 6/6
kB oblique leg lowers #40 x 8
#r = 3

walk2/JR25

walk2/5amrapx4

walk 2 mi
--
20min total

5min amrap:
deficit lunges #15s x 8/8
surrender squat #10 x 6/6
#r= 2.5
-
kB swing #50 x 10
ball 1 leg mtn climbers x 8/8
#r= 4.5
-
goblet squat #40 x 8
band clams (green) x 8/8
#r= 4
-
kB elev sumo #62 x 8
hanging oblique raises x 12 alt
#r = 4

Climb/5r

Auto: 8, 9

Lead: 10d project(1t), 11b (2t)

TR:12b (3/4finished), 11b/c (1),

Lead: 11b (1/2 way)

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

Walk3/jr25

Walk 3 mi
-
Jr25m
5/35x38

Climb/5r

Climb:
Auto: 7,8
Lead: 10d project (2/1t), 11b (not to anchors), 10c, 10c, 10c(1t)
-
5r:
kB row #44 x 8/8
Superman lat pulldown (blue) x 10

5min amrapx4//walk3

20min

5amrap A
Bb static lunge #40 x 8/8
kB sumo to calf raise #60
#r= 3.5
-
B:
1 leg smith squat x 6/6
Ab splitter x 8
#r= 3.5
-
C:
Sngl ham curl machine #12x 8/8
Band abd & press (green) x 10
#r= 3.5
-
kB side lunge #26 x8/8
Plank bird dog hold 20s/20s
#r= 3

jr25min

JR25min
10/60x22

walk2/JR25/climb

walk 2 mi
--
JR25min
10/40x30
--
climb:
TR: 8, 8
Lead: 9fall test, 10d (3t), 11b (3t), 10c (2t)

walk3/WO (5x4amraps)

3 mi walk
--
a: (5amrap:)
suitcase squat #50 x 8/8
glute A-lift #10wV x 8/8
#r = 3+
-
b:
elev dL #62 x 8
trx reptiles x8/8
#r= 4.5
-
c:
sngle upside down leg press #50 x 8/8
elev single leg glute press x 8/8
#r = 3.5
-
d:
lunge back/kick #15s x 8/8
hard core egg on ball x 8
#r = 3

Climb/5r

Auto (5m rest): 7, 8/9, 8

Boulder (3m rest): v5cave (3 attempts 2/3s way), v4overhangR), v4prom (3x 2/3s), 

Lead: 10d project (unfinished Mess), 10d/11a (3-4T), 10b, 9

-

5r:

kB row #44 x 8/8

Superman lat pulldown blue x 10

Walk2/jr25

Walk2
—
JR25min
10/30x38

Jr25

Jump rope 25min
10/20x50

START WINTER PROG! 20min lower/indoor walk

WINTER PROGRAM:
no more plyos!!!
climbing 2 hrs x 2
3mi walks x 2 (T/R)
2mi walks x 2 (St/Sn)
lower body 20 min x 2 [5min CDs x 4: 2 leg, 1 core] -->next month take core out of one set!
JR25min x 3
==========

5min AMRAP each set (a):
single elev ballerina sumo #50 x 8/8
single ham machine #15/10 x 8/8
hang knee raise #10
#r = 2 2/3
--
b:
1 leg ugi sit/stand #wV10 x 5/5
BB block elev glute press #60 x 9
ab splitter x 6
#r = 3
--
c:
alt dL #50 x 12 total
band hyd/ext (green) x 6/6
side plank dip x 9/9
#r = 2 2/3
--
d:
dB step ups #15s x 6/6
alt pistols w/ blox x 8 total
plank hold 60s
#r = 3 (overtime finishing plank!)
=======
walk3 miles (sub indoor walk video 45min -- i extended this one out to 45)

last deload: z5 #7/walk

walk 2 mi
--
12min+ AMRAP (Z5 #7):
alt kB swing #40 x10
*2 pull up
Fig 8 squats #40x 10
*2 pullups
kB touch/walk out push up x 10 alt
*2 pullups
#r = 5
(went a little over time to get 5 rounds but oh well)

Z5 #102

walk 2
--
2 min warm up

Z5 WO #102
12min AMRAP
jump to wall handstand (kick wall)/180* jump/walk out push up/180* jump x 10
DBUs x 30
3 criss cross mtn sliders to scorpion push up x 6
DBUs x 30
kB clean and press/OH squat #18 x 5/5
#r= 2

****ass handed to me!

Climb/5r

Sooooo freaking sore from bouldering in Wednesday!!!!! Aaaaahhhhhhhhh the agony!!!!!!

Climb: 

Lead: 8,8,10c (1t)

Boulder (3min rests): v4nope,v3, v3, v3, v3, v3, v3(one hand on last hold)

Auto (5min rests): 12b (1/2), 11d (2x 1/2 way), 11a, 10a/10c

—

5r:

Bb row #70 x 10

Superman lat pulldown blue x 10

Deload workout (leg&core)

3mile walk
—
10/30x18:
Dbl ham machinE #15^^^
Slow ab lowers
Goblet squat #30+ wV
Plank reptile hold 15s/15s
Bb back lunge #35L
Bb back lunge #35R

Climb/5r

Auto: 7, 9, 10a

Boulder (3min rests): v5 (cave 3/4 finished), v4 (left cave 3/4 finished), v4 promontory 2 attempts),v3 (promontory), v3 (promontory), v3 (promontory assisted dyno to finish), v2/v1/v0/v0/v4 (missed last hold)

Lead: 10a, 10a (2t), 10a

—

5r:

kB row #44 x 8/8

Superman lat pulldown blue x 10

Walk/deload wo

3 mi walk
—
10/30x18x
Alternating pistols
Side lunge L #20
Side lunge R #20
Ab splitters
Elev dL #50
Mnt sliders

DELOAD WEEK! Z5 WO #105

NEW THING.
I have decided rather than make radical adjustments to my workout programs based on the season (like I did last year), I will keep it similar, with minor adjustments through out the year, adding a deload week (60% of workout time) every 6-9 weeks. A lot of these I will try to time with vacations but this week, it's much needed (after 8 weeks). It'll also be a good transition into my winter program starting next Monday!

2min zuzka warm up

5 Minute Fat Burning Workout #105 v 2.0
12min AMRAP:
hard core egg on ball to plank row #20s x 10
split squat on ball w/ dB OH press #10s x 10/10
roll back candle touch feet to wall/roll fwd/jump through to plank/pushup jack (green) x 10
plank wall jump/jack on wall then down/ballerina squating hip adb (green) x 8
#r= 1 3/4+

+= went over time finishing third exercise

walk/jr

walk 2 mi
--
jr20min: 5/30

walk/last summer prog wo!!!

walk 2 mi
--
20min cap:
fig 8 squat #40: 14-16-18-16-14
trx hard core egg: 10-10-10-10-10
-
10/30x6
kB swing #40
band clams (green) 15s/15s
-
8:30 amrap:
jump lunge/ugi twist #10 x 10
plank cross under slide kick x 8/8
band(green)/kb side squat #40 alt x 10 total
#r = 3 2/3

******NEXT WEEK IS A DELOAD WEEK (every 6-9 weeks)........
followed by a change to my winter program:
no more plyos!!!
climbing 2 hrs x 2
3mi walks x 2 (T/R)
2mi walks x 2 (St/Sn)
lower body 20 min x 2 [5min CDs x 4, 2 ex each(?)]

climb/5r

Auto: 7, 8, 9

Lead: 10d project completed, 10d new project (3-4t)

TR: 12a, 11c (1t)

-

5r:

kB row #44 x 8/8

Superman lat pulldown blue x 10

Walk/jr

Walk 2 mi
—
Jr20min
5/35x30

climb/5r/jr

Auto: 7, 9

Lead: 11a new project(3t), 10d (1t), 10c, 10c/d (2t), 

10b->9

-

5r:

kB row #44 x 8/8

Superman lat pulldown blue x 10

-

Jr20min 

5/25

walk/wo

walk 2 mi
--
20min cap:

deficit lunges #17.5s: 6/6-7/7-8/8-7/7-6/6
kb pendulum swing #30: 10-12-14-12-10
-
10/30x6
lateral box crawl (green) 3x3
hanging knee raise #10
-
8:35 amrap:
wall sit/abd (blue) x 15
pike/plank sliders x 10
elev dL #50 x 10
#r = 4

jr

JR20min

10/55x19

walk/jr

walk 2 mi
--
jr20min
5/40

Walk/wo

Walk2 mi
-
20min cap:

BB squat #45: 8-10-12-10-8
plank opp knee to elbow: 12-14-16-14-12
-
10/30x6
abd + press (green band)
box jumps
-
7min AMRAP:
ball single hamm roll ins x 6/6
ab splitter x 8
kb lunge back/pass #44+wV x 12 total
#r = 3+

Climb/5r/jr

Auto: 7, 7/8, 9

Lead: 11a (**SENT!!**), 10d (1t)

TR: 12b (2t), 11c/d

—

5r:

Single kB row #44 x 8/8

Superman lat pulldown (blue) x 10

—

JR20min 

5/20

Walk/jr

Walk2 miles
—
JR20min
5/50

climb/5r

Auto: 7

Lead: 8, 11a project (1t), 10d(1), 10c dyno fail!

—

5r: 

Bb bent row #70 x10

Superman lat pulldown x10 blue

walk/wo

walk2 mi
--
20m cap:

kB dbl pass then jump squat #30: 10-12-14-12-10
single ball mtn climber: 6/6-8/8-10/10-8/8-6/6
-
10/30x6x
alt. wV surrender squat #10
kB swing 15/15 #30
-
6:45 amrap:
smith one leg squat x6/6
burpee jump tuck x 6
ball kBglute press #44 x 10
#r = 3

Jr

JR20min
10/60x18

Walk

walk 2mi

walk/wo

walk 2 mi
--
20min cap:

kB split squat #26: 6/6-8/8-10/10-8/8-6/6
mtn sliders: 20-30-40-30-20
-
10/30x6:
split bench hop ups
alt wV pistols #10
-
9:30min AMRAP:
BB alt. curtsey lunges #35 x 12 total
hard core egg on ball x 8
single ham curl machine #10 x 8/8
#r = 3 2/3

Climb/5r/jr

Auto: 7, 8/9, 7

Lead: 11a project (1t),11b (last clip/ 3t)

TR: 11c/d, 11c

-

5r:

kB row #44 x 8/8

Superman lat pulldown x 10 (blue)

-

JR20min

10/30x30

Walk/jr

Walk 2mi
—
Jr20min: 5/40x27

Climb/5r/jr

Auto: 8/9

Lead: 8, 10d/11aproject (1t), 11a/b project (3t), 10c

—

5r:

kB row #44 x 8/8

Superman lat pulldown x 10 blue

—

JR20min 

10/25

walk/wo

2 mi walk
--
20min cap:
side BB lunges #25: 6/6-8/8-10/10-8/8-6/6
pendulum kb swing #30: 10-12-14-12-10
-
10/30x6
side lunge box hop overs
plank reptile hold 15/15
-
8:20 AMRAP:
dB/band lunge back/leg ext #12s/blue x 8/8
slow leg lower abs x 5
1 leg kB dL #40 x 8/8
#r = 2 2/3

JR

JR20min
10/55x19

Jr/hike

JR20min
5/45
—
Hike

Walk/wo20

2mi walk
—
20min cap:
kB elev sumo squat #60: 8-10-12-10-8
Band lo lunge back (each)/jump squat: 10-10-10-10-10
—
10/30x 6
Boat pose v up/1 leg tap down
kB swing #40
—
7:30 amrap:
Bb lunge back 2/squat 2 alt x6 #30
Ball hard core egg x8
Band abd&press (green!) x10
#r: 3

climb/5r/jr

Auto: 8/9, 8/9, 8/9

Lead: 10d project **completed on second day***, 11a (bail at 4th)

TR: 12a, 11c

Lead: 9/10a

—

5r:

kB row #44 x 8/8

Superman lat pulldown x10

—

JR20min 

10/60x18

walk

walk 2 mi

climb/5r/jr

Auto: 7, 7

Lead: 10dproject (2t)11b (6c), 10c,10b/c, 10a

—

5r:

kB row #44 x 8/8

Superman lat pulldown x 10(blue)

—

Jr20min 

10/35x27

walk/wo

walk 2 mi
--
20min cap:
SB squat knee up alt #50: 8-10-12-10-8
handing knee raise #10: 10-10-10-10-10
--
10/30x6:
elev glute press singles 15s/15s
wV pistols (block assist) alt
--
7:20 amrap:
f/b lunges x 6/6 #12s
plank knee to elbow x 10
ball ham roll ins dbl x 10
#r: 3

jr

jr20min: 10/20x40

climb BC -- rivera

5.6, 5.8, 5.7, 5.9, 5.6 (right side of wall)

bold = lead

jr/walk

walk 2mi
--
jr5/35

jr/5r

jr20
5/40x27
--
5r:
kb row#44 x 8/8
superman lat pulldown x 10 blue

walk/zshred mash up (28/12/6)/jr

2 mi walk
--
20min cap
ladder:
BB step ups #30: 6/6-7/7-8/8-7/7-6/6
dB jump squats#10s: 10-15-20-15-10
--
10/30x6
plank jax (blue^^)
ugi pogo 15/15
--
7:40AMRAP:
kB curtsey #26 x 8/8
1 leg mtn sliders x 8/8
band abd & press (blue) x 10
#: 4

+

JR 10/50x20

JR/walk

JR20min 5/25x40
--
walk2 (pm)

Walk/the hiit #4 v 2.0

2 min warm up
--
elev dL #60 8-10-12-10-8
ugi dyn squats #10 10-15-20-15-10
--
10/30x 6
15/15s one leg squat (butt 2 ugi)
kB russian twist #26
--
9:30 amrap:
BB lunges #40 x 8/8
ab splitters x 8
kB glute press on ball #30 x 15
#rnds: 3 2/3
--
walk 2mi (p.m.)

Climb/5r

Lead: 8,8,11a (6 clips), 11a (2), 

TR: 10d/11a

—

5r:

kB row #44

Superman lat pulldown x10bkue

walk/20wo

walk 2 mi
--
20min cap
ladder:
alt pistol: 6-8-10-8-6
wV split hops: 6/6-8/8-10/10-8/8-6/6
--
10/30x 6
kB swing #40
hardcore egg on ball
--
8:25 amrap:
kB relevé #50+wV x 15
hanging oblique raises x10
1 leg dL/air lunge #30/26/26 x 5/5
#r: 3

walk/jr

walk 2
--
jr20

walk/jr

walk2
--
jr20
5/50x22

climb/5r/jr

Lead:

8,9,11a project done!!!, 

Tr:12b flail, 11c, 11a, 10d/11a

—

5r

Bb row #80 x8

Superman lat pulldown x10

—

Jr

5/35 

Walk/wo/jr

2 mi walk
--
20min cap
ladder:
BB side lunges #25: 6/6--7/7--8/8--7/7--6/6
band jax (green!): 12--15--18--15--12
--
10/30x6:
hanging knee raises
wV alternating surrender squats #10
--
9min amrap:
single elev glute press x 8/8
sit up clap unders x 20
goblet squat #30 x 8
#rounds: 4 1/3
--
JR20min
10/30x30

Climb/5r

Lead:
8/9,8,10c***DONE***, 11a(1),
Doubles: 10ax2 (1.5 lead wall), 10ax2, 10ax2
—
5r:
Kb row #44 x8/8
Superman lat pulldown x 10

walk/jr

walk 2mi
--
JR20: 5/40x27

walk/20min wo

walk 2mi
--
20min cap:
ladder
smith sumo squat #90: 8--10--12--10--8
sb clean/squat/press #30: 8--8--8--8--8
--
10/30x6x
trx reptiles
alt single leg dL #50
--
7:50 AMRAP:
ball kB glute press #30 x 10
ab splitter x 6
split squat #15s x 8/8
#rnds: 4

climb/5r

Auto: (warm up)

8/9, 9

Bouldering: 

V4

Lead: 10c (2), 11a(1), 

Tr: 11d, 11c, 11b

—

5r:

kB row #44x 8/8

Superman latpulldown x 10 blue

walk/jr

walk 2 miles
--
JR20min
10/35x27

climb/5r/jr

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

—

5r:

kB row #44 x 8/8

Superman lat pulldown x 10

—

JR20min: 10/25

walk/wo

2 mi walk
--
2min warm up
--
20min cap:
ladder
wV pistol 2/2--3/3--4/4--3/3--2/2 #10
wV jump lunges 10--15--20--15--10 #10
--
10/30x6
fig 8 squat #40
plank k2e
--
10~ min amrap:
single leg smith upside down press #50 x 8/8
ball pike abs x 10
ballerina band abd + press (blue) x 15
#r: 4

walk/jr

walk 2mi
--
JR 10/55

walk/jr

walk 2 mi
--
JR20min
10/45

walk/wo 20min

walk2 mi
--
20min cap:
ladder
BBglute press #55 12-15-18-15-12
kb jack/goblet squat #30 8x all
--
10/30x6:
kb swing #40
wV alt surrender squats #12
--
9min amrap:
elev dL #62 x 10
slow eccentric leg lowers x 5
side slide lunges (fast) #15 x 15
#rnds: 3 2/3

climb/5r/jr

climb:
8,8,10c *new project*
TR: 11c (lead wall mess), 11b, 11a
--
5r:
single kb row #44 x 8/8
superman lat pulldowns (blue) x 10
--
jr20
10/20

Walk/jr

Walk 2miles
—
Jr20min
5/30x35

climb/5r

Auto: 7, 

Lead: 10c project *finished!!!!*, 11a project (1), 10c/d (unfinished), 10cclean,

—

5r:

kB row #44 x 8/8

Superman lat pulldowns x 10

walk/20min WO

2 mile walk
--
20min cap:
ladder
front rack squat 3/3--4/4--5/5-4/4--3/3
frog slides 8--10-12--10--8
--
10/30x6
tip toe sumo #44
ab splitters
--
10:30amrap:
kb fwd split squat #30 x 10/10
band abd & press (blue) x 15
ball ham roll ins x 15
#: 3 2/3

jr

JR20min
10/55x19

BC climbing

Sport park > clock tower

TR: 9, 10b, 10a
Lead: 10a attempt, 10a (2)

Walk/12min wo/jr

2 mi walk (6am)
--
2 min warm up

12 Minute HIIT – 45/15 second intervals 

1. Mountain Climbers (x3) / Lunge Kick up #12s
2. Reptile Santana Push up alt. sides #15s
3. Lunge heel lift / jump lunge #12s
4. Thigh lift (right leg) green
5. Thigh lift (left leg)
6. One leg Hip raise abduction (2/2) blue #12

+

JR20

5/40

Climb/5r/jr

Auto: 7, 8/9

Lead: 10c project in 1

Tr:12a(1), 11c,11b, 10d, b

—

kB row #44 x 8/8

Superman lat pulldowns (blue) x 10

—

Jr20min: 5/25

walk/12min/JR

2 mi walk
--
15/45x12:
1. Knee tuck / cross kick / one leg push up alt. blue band
2. Side Step Squat with one DB over head press alt. sides #15s/blue
3. Curtsy lunge / leg lift / curtsy lunge / switch legs #15s/blue
4. Bird dog push up (blue)
5. **pistol to dL #50 alt
6. Weighted Ballerina hip raise abduction blue/#15
--
JR20min
5/35

Climb/5R/jr

Lead:

8,8,10c(1), 11aCOMPLETED!, 10c, 10c(unfinished)

—

5R:

Bb bent row #80x 8

Superman lat pulldown (blue) x 10

—

JR20min 

10/50

Heartbreaker body #1

walk2mi
—
15/45x12:
Db/band side step squat x2 (blue+12#s)
Plank band jack/side plank row alt #15s/blue
Db/band jack squat #12/blue
Db/b hip abd #12s/blue
 Laying side leg lift toe touch roll over jack push up (blue

DELOAD Sun-Sat/12min body #25

2min warm up
—
12min amrap
Lat hop(3)/side lunge/front kick x10
Yoga squat to walk out push up x 8
Twist squat jump(1)/jump squat x12alt
Surfer/back kick/front kick x10alt
#:3rnds+2reps

300 killer rep #9(?)

2min. Warm up
—
4RFT:
Jump lunge knee up x10
Sumo squat jump burpee x10
Side to side plank jumps x10alt
Tricep leg lifts x10
Side crunch 10/10
Curtesy side kick x10/10
Sumo squat heel lift/knee up x10
Reptile knee tuck x10alt
Time: 24:31
+
Tabata 10/20x12
Burpee
Surrender alt
Band and+press
~30min

Jr/climb/5rft

JR20min: 5/35x30

—

Auto: 7

Lead: 8, 10x(1), 11a(1), 10c, 10b

—

5rft:

Single kB row #40 x8/8

Superman lat pulldown x 10

Jr

JR20min

300 killer rep #10/bouldering

2min warm up
—
3rft:
1. Side to Side Squat Hop with Power Band x 20 
2. Hip Raise Abduction with Power Band x 20
3. Criss Cross Jump Burpee x 10 
4. Jump Lunge / Front Lift Toe Touch x 10
5. Push Up to Frog Jump x 10
6. Stay Low Backward Slide Lunge x 10 /10
7. Hardcore Egg to Plank Jack Slide x 10 
Time: 25:22
+
5amrap:
Superman lat pulldowns x15
5 burpees
1 leg dL #30 x 10/10
5 burpees
#:2
~30min
—-
Assorted bouldering and two autobelay

Jr

JR20min 

10/20

300 killer reps

2min warm up
—
3rft:
1. Jump Squat Twist Knee Up x 10
2. Plank Heel Touch to Push Up x 10
3. Everest Climber to One Leg Jump x 10 alt.
4. Donkey Kick to Pike Press x 10
5. Backward Lunge (stay low) to Jump Squat x 10 alt.
6. Plank Knee Tuck / Cross Body Kick / Leg Lift x 10 alt.
7. Side to Side Lunge (stay low) x 10 alt.
8. Side Plank Kick Up x 10 alt.
9. Side to Side Squat Hop (stay low) to Jump Squat x 10. alt.
10. Reverse Plank Kick Up x 10 alt.
Time: 22:58
+
10/20x16
Dbu 
Alt pistols
Ball glute  press #30

=30min

Because my workouts were 30min long, I just decided to cut the last JR session since I’d made up for it anyway. I like this schedule. Use in the fall?

300 killer reps #13

2min warm up
—
3RFT:
Box jump x10
Ball pike to 1 leg mtn climber x 10 alt
One arm slide push up x 10 alt
Prisoner jump lunge knee up twist x 10
Long jump/plank/2jumps back x 10
Mnt climber/front kick x10
Ballerina squat x10
Round kick/jump squat x 10
Jump jack/burpee x10
Plank runner x10
Time: 28:13

Jr

JR20min:
5/25

300 killer reps #14

2min warm up
—
FT:
Weighted Santana push up #5s x10
Jump tuck alt pistol x10
Db leg lift/crunch #15 x10
Back lunge knee up OH press #15 x 10/10
Rocky sit ups #5s x 10
Db jump lunge #15s x 10
Db monkey pu/jump up OH press #5s x10
Plank Db reach pull thru and rev fly #15 x 10
Db jump squat/leg lift alt #15s x10
Time: 31:08

jr

JR20min
5/30x35

climb/5rft/jr

climb:
lead: 8.,8, 10c (1), 11a (1), 10b, 9
--
5rft:
bb bent row #70 x 10
band superman lat pulldowns (blue) x 10
--
JR20
10/50x20

climb BC: tonnere tower

All TR:
5.7 warm up
5.9/10a multi pitch
5.7/10a multi pitch
=dead

Climb/5rft/jr

Auto7, 9, 

Lead 10c blue (1), tr 12a, lead 10c, tr 11c/d, lead 10b/c, tr 11d

Killing it this week!!!!!

__

5rft:

kB row #44 x 8/8

Superman pulldowns (blue) x10

__

JR20min 

10/40x24

Walk/wo 20min

Walk 2 mi
—
20 min cap:
Ladder:
Bb back squat #55: 8-9-10-9-8
Ninja jump tuck x5
—
10/30x6
Ugi  pogo #10 15/15
T2b
—
8 amrap:
Deficit lunges x 8/8 #15s
Plank slide under cross kick x 10alt
1 leg elev tip toe sumo #50 x 6/6
#: 3

Climb/5rft/jr

climb (lead day):

Climb(Lo wk1):

Lead:8,8,10c project(1)!!!!!, 11a project (2), 10a

—

5rft:

Bent bb row #70

Superman lat pulldowns (blue) x 10

—

JR20min 

10/35x27

walk/jr

walk 2
--
JR20min
10/60x18

walk/wo

walk 2 mi
--
20min cap:
ladder:
side step squat #50 (3x3) ~ 5s-6-7-6-5
BB 1 leg glute press #35: 10/10-12/12-14/14-12/12-10/10
--
10/30x 6
jump lunges
plank reptile holds (10s/10/5/5)
--
4:55 amrap:
1 leg dL #50 x 5/5
ab splitter x 6
surrender squat #wV x 7/7
#rnds: 2 1/3

walk/jr

walk 2mi
--
JR20min
5/20x48

Walk/wo/jr

To make up for my slacking yesterday...

6 Am - 2mi walk
—
2 min warm up

20min cap:
Ladder:
Fwd split sqt #26: 8/8-9/9-10/10-9/9-8/8
kB swing #40: 10-15-20-15-10
—
10/30x6:
Slide side lunges alt #10wV
Fig.8 squats #40/wV
—
7:30min amrap:
Toe step ups #10 x8/8
1 leg ball climbers x 6/6
Kneeling smith squats #80total x 10
#rnds: 3 2/3
===
Jr20min: 5/30

Climb

It’s too hot.

I’m too tired.

😩

Lead: 8,8,10c(3)

TR: 12a, 11d, 11a/b, 10d

Dang children keeping me up at night. 

walk2/jr

walk 2mi
--
JR20min
10/45

Climb/5rft

Lead: 8,8,10c(2), 11a(3),10c/d, 10b

—

5rft:

Single kB row #44 x 8/8

Superman lat pulldown ((blue) x 10