walk3/step20/KD uMOB15

 wlak 3 mi

--

step 20 intrvals:

15/45x20

plank box hop over k2e

side lunge jumps (no step)

step up hop kicks alt

step run

burpee box jumps

split hops L/R

straddle 1 leg hop

180* jump turns onto step L/R

twisted climbers

+

KD UMOB (back bends #1)

Evo climb/5rft2

 *Sore legs make a difference hoooollllyyyyy crap*

Lead: 8,8,10a, 11b 3/4, 11a/10bmix, 10b mix

Also, stupid climbs galore today.

5rft2:

kB row x 8/8 #50

Row w rotation #8s x 10

HSCTs x 10

JR20/LMOB15

 jr20: 5/45

+

KD LMOB15

LAM20/Umob15

walk3mi

--

2min z warm up

 LDDER FT:

deficit lunges #15s: 8/8--9/9--10/10--9/9--8/8

sngl ham ball roll ins: 8/8--10/10--12/12--10/10--8/8

time: 9:00

+

11min AMRAP

kb leg lowers #50 x 10

wV block assist pistols #10 x 8/6/6

sumo squat #60 x 12

#r = 3

+

KB Umob15

Walk3/Evo

 Walk3mi

—

Evo climb:

Lead: 8,9,8, 11a project COMPLETED!!!, 10c 1t, 10b

TR: 12a to 11b, 11a

walk 3/step 20/Lmob

 walk 3 mi

+

step 20 intervals 15/45x20

plank transformer jacks

plank frog jump ins

step run

jog up step/kick/down touch step R

jog up step/kick/down touch step L

box jumps

½ burpee jump tuck

step ups/knee drive alt

side burpees

lateral step up/k2e alt

+

Lmob15 KD beyond flexibility

walk3/jr20

 walk 3 mi

--

jr20: 5/25x40

LAM20/step20

 2 min warm up

ladder FT:

BB glute press #85: 10--12--14--12--10

split squat kb #30: 8/8--9/9--10/10--9/9--8/8

time: 7:27

12:33+ AMRAP:

assist'd pistols #10 x 4/4

ball oblique roll in abs x 10 alt

jefferson curl #12 x 10 slow (hold 10 sec on last rep)

L-sit (knee mod) hold 20s

#r = 3

+

step intervals 15/45x20

Step run

10 hi knees, ½ burpee

plank box hop over k2e

dynamic step squats (touch down)

snowboarder burpee alt

jog up step/kick/lunge back L

jog up step/kick/lunge back R

single leg hop ups L/R

step mtn climbers

toe taps

Evo climb/5rft1/Lmob15

 Lead: 8,8,9, 11a prob 1t, 10c/d prob completed!, 11a-10amix, 10c

—

5rft1: 

Single row #50 x8/8

Seated row rotation#8s x 10

Superman lat pulldown blue  x 10

+

Lmob KD 15m

LAM20 + Lmob

 2 min warm up

ladder ft:

upside down smith leg press #50 (^^next time!): 12/12--11/11--10/10--9/9--8/8

sngl machine ham curl #15: 7/7--8/8--9/9--8/8--7/7

time: 8:48

+

11:12 AMRAP:

kB front squat/band knee up #40/blue x 12 alt

hanging knee raise/cross kick x 8 alt

banded hydrant/ext (green) x 8/8

#r = 3.33

+

KD Lmob15

Evo climb/5rft2/umob

 Walk 3 mi

===

Evo

Lead: 9,8,9, 10d/11a (lower w/ 2 clips left), 10d 2t, 

Tr: 11c, 11a

+

5rft2:

Row x7/7 #50

Seated row rotation #8s x 10

HSCTS x 10alt

+ 

hmob KD

walk3/step20/Lmob15

 walk3 mi

--

step 20 15/45x20

15/45x20:

Step run

10 hi knees, ½ burpee

plank box hop over k2e

dynamic step squats (touch down)

snowboarder burpee alt

          jog up step/kick/lunge back L

jog up step/kick/lunge back R

single leg hop ups L/R

step mtn climbers

toe taps

+

KD Lmob15

LAM20/JR20

2 min warm up

ladder FT:
calf raise/sumo squat #60 x 10--12--14--12--10

sngl dL #50: 7/7--8/8--9/9--8/8--7/7

time: 11:20

+

10:40AMRAP:

L-sit hold (mod knees up) x 20 sec

elev kB toe lift (h flexor) #18 x 8/8

elev heel tap downs x 6/6

#r = 4

+

JR20min: 10/30x30

walk3/step20/umob

 walk 3

--

step 15/45x20min

evo climb/5rft1/lmob15

 evo climb:

9,8,8, 11a proj 2t :((((, 10c 1t, 10c, 10c 1t

+

5rft1:

row #50 x 7/7

seated row w/ rotation #8s x 10

superman lat pulldown blue x 10

+

Lmob KD 15min

walk3/LAM20/hmob

walk3

--

2min warm up

ladderFT:

assit'd pistols #10wv: 4/4---------------------------->

sngl elev glute press #25: 8/8--9/9--10/10--9/9--8/8

time: 10min

+

10min amrap:

plank bD k2e x 8/8

kb swing #50 x 12

Lsit lifts against wall x 10 path-fucking-thetic reps FUCK

air squats against wall w/ ball x 8/8 #10wV

#r = 3+

+

umob KD 20min

jr20/Lmob15

 jr20:

10/50x20

+

KD Lmob (pancake and middle splits pdf) 15

walk 3/step20

 walk 3 mi

--

step 20 15/45x20

1 - ½ burpee/foot taps x3

2 – squat/twist jump (no step)

3 - side lunge over step

4 - handstand jump ups x 5 each

5 - twisted climber

6 - plank step jump overs

7 – 10 hi knees, ½ burpee

8 - plank box hop over k2e

9 - straddle 1 leg hop

10 - step run

+

KD uMob20

walk 3/evo climb/Lmob

 walk 3 mi

--

evo:

lead: 7w/down climb, 8x2, 11a proj 2t :(, 10d switch to 10b 1/3rd way up

TR:12b (2/3 and lower), 11c (so many fall offs)

--

KD Lmob15

LAM20/JR20

 2 min z warm up

ladder FT:

sb side lunges #30: 8/8--10/10--12/12--10/10--8/8

sngl ball ham roll ins: 8/8--9/9--10/10--9/9--8/8

time: 8:33

+

11:27 AMRAP:

SB glute press/band abd (green) #55 x 10

pilates teaser alt legs x 14

sb Squats #55 x 8 

ab splitter x 8

#r = 3.75

+

jr20: 5/35x30

step20/uMob10

 15/45x20

#9

1 - ½ burpee/foot taps x3

2 – squat/twist jump (no step)

3 - side lunge over step

4 - handstand jump ups x 5 each

5 - twisted climber

6 - plank step jump overs

7 – 10 hi knees, ½ burpee

8 - plank box hop over k2e

9 - straddle 1 leg hop

10 - step run

+

KD umob10

walk3/BD6+5rft1/Lmob10

 walk 3 mi

--

2 min warm up

BLACK DIAMOND #6

buy in: HS 1 min

12amrap:

side to side knee raises x 10alt

leg elev transformer pu on ball x 6alt

bent(short) arm pull ups #10wV x 5

ball chest press to oH press #15s x 6

side plank rows #22.5 x 6/6

#r = 4

+

5rft1:

kb row #50 x 7/7

seated row w/ rotation #8s x 10

superman lat pulldown blue x 10

+

KD Lmob10

walk3/jr20/uMob15

  walk 3 mi (7am)

__

JR20: 5/55x 20

+

KD Umob15

LAM20/Lmobx2(10m)

 warm up 2min

ladder FT:

sngl leg dL #50: 7/7--8/8--9/9--8/8--7/7

clam/ext blue: 8/8--9/9--10/10--9/9--8/8

time: 10:45

+

9:15 AMRAP

kb leg lower x 10

pistols x 5/5 (blocks)

plank reptiles x 10/10

ballerina sumo #60 x 10

#r = 2.25

+

10min KD Lmob

Walk3/5rft2/evo

 Walk3 mi

5rft2:

Row x7/7 #50

Row w/ rotation #8s x 10

HSCTs x 10 alt

—-

Evo

Lead: 8,8,8, 11a new project, 10d (2t), 10a, 10c, 8

Walk /step20

 Walk3

+

Step20: 15/45x20

Walk3/LAM20/jr20

 Walk 3 mi

—

2min warm up

Ladder:

Wall ball kb squats #50: 8–10–12–10–8

sngl  Elev heel tap: 5/5–6/6–7/7–6/6–5/5

Time: 9:37

+

11:23 amrap:

Sngl ham curl machine #15 x 8/8

Hang knee raise to ext to slow lower x 6

kB curtsey #30 x 8/8

Plank cross kick slider x 10/10

R= 3+

+

Jr20 5/40

Step20/hmob10

 Step 20: 15x45x 20

Black diamond #25/5rft2/hmob10

 2min warm up

—

BD25

12min amrap* (3rft)

1. Santana Plank x 4/4
2. Push Up / Leg Slide x 4 / 4
3. Frog Slide x 8
4. Mountain Sliders x 16
5. L-Sit Slide x 8

#r = 3

+

5rft1:

Row x 7/7 #50

Seat row rotation #8s x 10

Superman lat pull down blue x 10

+

10 min kneeling hip mob flow

Walk3/jr20

 Walk3 mi

—

Jr20: 5/30

LAM20/hmob10

 2m WU

Ladder:

Sb st lunges #45: 8/8–10/10–12/12–10/10–8/8

Elev dL #70: 10–11–12–11–12

Time: 7:53

12:07 amrap:

Wall ball glute press #50 x 10

Db hang knee raise #10 x 10

Wv archer squat #10 x 10alt

Side plank k2e x 8/8

#r= 3.75

+

kneeling hip mobility 10min

UT WOs (Deload)

 11/24:

10min hmob 

12amrap (z 5min fat burn #120)

Side step squat/ heel raise (green) x 10/10

Low band jack/ pu jack (green) x 10

Side plank dip/leg lift tap back and front (blue) x 5/5

Glute p & abd (green) x 10

#r = 3

===

11/25:

Off

—

11/26:

10min hmob

10/50x12

Jump lunge/pistol alt

Elbow plank drop

Band side lunge jumps

HSCTs

—

11/28:

12min tb

—

11/29:

12min tb

Evo climb

 Lead: 8,9,10b, 10a, 12a project blue completed!!!

Tr: 12b (3f), 11c (1f)

walk3/jr20/hmob10

 walk 3 mi

+

jr20 10/55x19

+

kneeling hip flow (mob method) 10min

walk3/LAM20/hmob10

 walk 3 mi

+

ladder FT:

assisted wV pistols #10: 4/4--5/5--4/4--5/5--4/4

sngl elev glute press #20: 8/8--9/9--10/10--9/9--8/8

time: 11:00

+

9min AMRAP

kb leg lowers #40 x 10

deficit lunges (3r) #12s x 8/8

hanging knee raise/cross kick x 8 alt

elev sumo squat #70 x 10

#r = 3

+

kneeling hip flow (mob method) 10min

jr20/hmob10

 jr20: 10/20x40

+

kneeling hip flow (mob method) 10min

CCC climb/5rft2

 East Colfax:

Lead: 4, 6,

TR: 7, 7

Lead attempt 8+

+

5rft2:

kB row #70 x7/7

Row w/ rotation #8s x 10

HSCTs x 8

walk3/LAM20/JR20/hmob10

 walk 3 mi

+

ladder FT:

sb Squats #45: 10--12--14--12--10

sngl dL #40: 10/10--11/11--12/12--11/11--10/10

time: 11: 36

9:24 AMRAP:

sngl leg box heel tap x 5/5

ab splitters x 8

band parallel clams green x 10/10

v-abs on dip station x 10

#r = 2 3/4

+

JR20: 5/40

+

hmob10 (kneeling hip flow from mobility method)

CCC climb/5rft

 East Colfax

Lead: 4,6,7

TR:8

Lead: 9 with a 6 finish :P

+

5rft1:

kb row #50 x 7/7

row w/ rotation #8s x 10

superman lat pulldowns blue x 10

walk3/step20/KFmob30

 walk 3 mi

+

#5 15/45x20

1. step run

2. twisted climber

3. toe taps

4. box jumps

5. step run

6. jog up step/kick/down touch step R

7. jog up step/kick/down touch step L

8. v hop up, hop down narrow

9. step run

10. lat jump up and overs

+

kaisa fit mob 1 (30min) 

^^^not as good as hmob!!

evo/walk3/jr20/hmob

 evo climb:

lead: 8,9,7, 11a yellow project COMPLETE!!, 11a blue new proj (1t), 1/2 11a, 10b

--

walk 3 mi

+

jr20: 5/25x40

+

hmob10min

walk3/LAM20

walk 3 mi

+

ladder FT:

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

sngl ball ham roll in: 8/8--9/9--10/10--9/9--8/8

time: 5:56

+

14:04 amrap:

pilates teaser x 14 alt

f/b lunges #10wv x 8/8

plank cross kick x 16 alt

assissted pistols #10wV x 4/4

#r = 3.5

step20/hmob10

 #7: 15/45x20

1. plank jump ins

2. 180* jump on step L/R

3. step run

4. lunge back hop up L

5. lunge back hop up R

6. lateral step hop overs (clear)

7. side lunge over step

8. ½ burpee jump tuck

9. step run

10. plank step jump overs

+

Hmob 10min kneeling hip flow monbility method

evo/walk3/5rft2

 Evo climb:

Lead: 7,8.9, 11a vert project (1t)

TR: 12a clean!!!!, 11c (1f), 11b (1f)

—

Walk 3 mi

—

5rft2:

kB row #50 x7/7

Bent row rotation #8s

HSCTs x 8 alt

walk3/LAM20/JR20

 walk 3 mi

+

ladder FT:

side slide lunge/calf raise/4th pos eleve #26: 7/7--8/8--9/9--8/8--7/7

band abd + p (green): 12--14--16--14--12

time: 11:38

+

9:22 amrap:

wV archer squat alt x 12 #10

dip station db knee raise #12 x 10

elev dL #70 x 10

dB btwn legs v ups #12 x 10

#r = 3.25

+

jr20: 5/30x35

evo/hmob10

 climb:

lead: 8,8,9,11b (to 3rd to last clip - 4t), 10c, 10a,10b,10a

+

hmob10

10hmob/step intervals 20

kneeling hip flow mobility method 10min

+

15/45x20

1. single leg hop up R/L

2. step hop/kick alt

3. arabesque hop ups

5. dynamic step squats

6. step mtn climbers

7. ½ burpee hop ups

8. toe taps

9. plank box hop over k2e

10. repeater knees L/R

11. step run

10Hmob/Zkb WO #20/5rft2/hike

10min kneeling mobility method hip flow

z KB WO #20

2RFT:

kb jump jack swing #30 x16 1st r/8 2nd r

sit up to OHP #26 x 5/5

kb jump jack swing #30 x16 1st r/8 2nd r

kb toe lift to (just arms) OH squat x 8/8 (#26 1st/18 2nd)

kb jump jack swing #30 x16 1st r/8 2nd r

kb thoracic bridge press to push up x 5/5 (#26-->18)

kb jump jack swing #30 x16 1st r/8 2nd r

kb OH sit up to press #26 x 8

kb jump jack swing #30 x16 1st r/8 2nd r

kb bottom up swing to ballerina sumo x 6/6 #18

time: 22:03

+

5rft2:

kb row #50 x 7/7

betn row w. rotation x 10 #8s

HSCTs x 8 alt

+

2mi hike with kids

JR20/hmob15/walk3

 jr20min: 5/35

+

kneeling hip flow (mobility method) 15min

+

walk 3 mi

10hmob/ladder+amrap20

 10 hip mobility warm up

ladder ft:

sB static lunges #45: 8/8--9/9--10/10--9/9--8/8

sngl ham curl mach #12: 7/7--8/8--9/9--8/8--7/7

time: 7:31

+

12:29 amrap:

ballerina squat/curtsey slide #10wV x 20 alt

side to side laying leg lifts x 12

asst's pistols #10wV x 4/4

ball roll in/knee tuck L & R x 6

#r = 2.25

hmob10/BWC20/walk3

 hip mobility warm up 10min

BW Cardio 20min:

10/30x30

1- High knees

2- Skater lunge hop over touch down

3- Burpee (no pu)

4 - push up plank rotation

5 - plank jax

6 - diagonal mtn climbers

7 - sumo squat jack

8 - crab toe touches

9 – burpee no pu

10 – walk out plank/jump up

11 – jump lunges

12 – reverse burpee jump up

13 – squat leg lift

14 – duck under squat jumps

15 – plank jump in/jump tuck

+

walk 3 mi

hmob10/ladder+amrap20/jr20/walk3

 hmob 10min (warm up)

ladder ft:

elev heel tap squats: 6/6 ----------------->

BB glute press #85: 12--14--16--14--12

time: 11:32

+

9:28 amrap:

kb/band side squat (green band + #40kb) x 2 ~ 12 sets

side plank k2e ext x 8/8

side slide lunge/dL #30 x 20alt

t2b x 8

#r = 2.25

+

jr20: 5/45

+

walk 3mi

evo/5rft1

 evo:

lead: 8/9, 7, 8/8, 11b (new project?!?! 3-4t/assist mmmmnno)

TR: 12b (4f)

+

5rft1:

kb row #50 x 7/7

seated row with rotation #8s x 10

superman lat pulldown (blue) x 10

walk3/step intervals20/Hmob15

walk 3 mi

+

Step intervals 15/45x20

#4

1. plank box hop over k2e

2. ½ burpee jump tuck

3. straddle 1 leg hop

4. box jump up and over/180*/back

5. plank jump ins

6. step run

7. 180* jump turns onto step L

8. 180* jump turns onto step R

9. jog up step/kick/down touch step L

10. jog up step/kick/down touch step R

+

kneeling hip flow 15min (mobility method)

jr20

 jr20min: 5/25

walk 2/ladder+amrap20

 walk 2 mi

+

ladder FT:

kb single dL #40: 8/8--9/9--10/10--9/9--8/8

kb ball on wall squat #50: 10--11--12--11--10

time: 9:09

+

10:51 amrap:

1 leg ball mtn climbers x 8/8

band (green) hydrant ext/abd x 8/8

dip station V leg lift abs x 10

upside down leg press #50 x 10/10

#r = 3.25

walk2/jr20

 walk 2 mi

+

jr20: 10/50x20

Evo/Walk2mi/5rft2

 Evo:

Doubles auto: 8x2, 9x2

Lead: 11a project ***done!!!***, 11a 1t, 

Tr: 12a 4f, 11c, 11c, 11c

+

Walk 2mi

+

5rft2:

Row #50 x7/7

Seated bent row w/ rotation #8s x 10

HSCTs x 10 alt

+

Hip mobility flow 15min (mobility method)

Walk2/ladder&amrap20/jr20

 Walk 2 mi

Ladder ft:

Assisted pistols #10wV: 4/4–5:5–6/6–5/5–4/4

Single leg glute p #25: 8/8–9/9–10/10–9/9–8/8

Time: 12:30

+

7:30 amrap:

Hang knee raise cross kick x8 alt

Elev sumo #70 x 10

kB leg lowers x 10

Jump lunges x 20

#r= 2.75

+

Jr20: 5/35

evo/Walk2mi/5rft1

 Cold AF in the gym today!

Lead: 8,9,8, 11a proj (2t), 11a (2t), 10a, 10b

Walk 2 mi

5rft:

kB row #50 x 7/7

Seat row w/ rotation #8s x 10

Superman may pukldowns blue x 10

Mobility Method Kneeling Hip Flow 15min

 Today, I'm starting my commitment to mobility for 15min as many days a week as I can possibly fit it in!

I have purchased DocJenFit's Mobility Method program and will be using the kneeling hip flow for 15min.

The goal is minimum 4x a week. Maximum every day!

I really need to improve my hip mobility for my pistol squats and I'm sure it won't hurt my climbing skillz either ;)

Here goes..............

step intervals 20min + mobility method kneeling hip flow x 6

 step intervals 20min #3

15/45x20

#3:

1. step run

2. plank step jump overs

3. step hop knee up

4. handstand jump ups x 5 each

5. lateral toe tap hop overs

6. ½ burpee/foot taps x3

7. v hop ups, hop down narrow

8. repeater knees x3 hop over step other side

9. step run

10. twisted climbers

+ 

Mobility Method kneeling hip flow x 6

TB12

 2 min warm up

12min amrap:

Bottom squat to ballerina lo squat abd (green) x 10

Hollow rock v-ups w/ db ten legs #12 x 12

Hollow rock dB leg lifts #12 x 10

Cross kick slider to push up x 10

#r= 4

12min workout/walk2

 2 min warm up

12min AMRAP:

alternating pistols (no assist) x 10

ground to OHP #15 x 10/10

side lunge jumps #15 x 20

pilates teaser x 14

#r = 3.25

+

walk 2 mi

evo/5rft2/walk2

 evo:

lead: 8,9,7,11a project (1t)

TR: 12a/b(4t), 11d, 11a (more like 10c)

--

walk 2 mi

--

5rft2:

kb row #50 x 7/7

seated row and rotation #8s x 10

HSCTs x 10 alt

walk2/Z5 #34 (12min edition)

 walk 2 mi

12min AMRAP:
snatch to OH squat #26 x 10 alt

Czech swing (overhead) #30 x 10

pass under/goblet squat #40 x 10

kb roll back/OHP #30 x 8

russian twist x3/pushup x 6 alt

#r = 2

evo/5rft1

 evo climb:

9, 7, 9, 11a (1t), 10b, 10b, 10a

+

5rft1:

row#50 x 7/7

bent row w/ rotation #8s x 10

superman lat pulldown (blue) x 10

DELOAD WEEK*****walk2/Z5 #33 (12min ed.)

I was surprised (but not thrilled) to find that this week is deload week! Sometimes I really have to push myself to rest especially when I'm not loving the ol' bod right now.

walk 2 mi

10/40x15

kb swing #40 

band abd + press (green)

kb goblet surrender squat/kick L #18

kb goblet surrender squat/kick L #18

kb rev squat to DL #50

evo climb

 evo climb:

lead: 9,8,9, 11a project (1t)

TR: 11c, 11c, 11b, 11a

walk3/L&AM20/jr20

 walk 3 mi

ladder for time: 

ball kB glute press #50: 10--12--14--12--10

box (5 risers) heel tap pistols: 8/8---------->all

time: 10:18

+

9:42 amraP:

alt kb swing #40 x 16

HSCTs x 12

side plank dip/leglift x 8/8

#r = 3.66

+

jr20: 5/25

walk2/jr20

 walk 2mi

--

jR20min: 10/60x18

evo climb

 lead: 7,8, 9, 10c project (1t), 10b, 10d/11a

walk2/ladder+amrap20/jr20

 walk 2 mi

ladder FT:

sb curtsey lunges #35: 8/8--9/9--10/10--9/9--8/8

suitcase squat #40+wV: 8/8 --------------------->

time: 11:06

+

8:54 amrap: 

pistol/side kick x 5/5

kb knee hugs #18 x 10

machine sngl ham curls #12 x 8/8

ab splitter x 8

#r = 2+

+

jr20: 5/35x30

Evo climb

 Lead: 8,8,9, 11a (3t), 10b, 10c (2t),

Tr: 11c

walk2/step intervals20

 walk2mi

+

#2: 15/45x20

1. single leg hop up L

2. single leg hop up R

3. step up hop kicks alt

4. lat jump up and overs

5. toe taps

6. step mtn climbers

7. lunge back hop up L

8. lunge back hop up R

9. toe taps

10. side lunge over step

Jr20

 JR20: 10/40x24

ladder&amrap20

 2 min warm up

ladder FT:
1 leg sm squat +5#/ea: 5/5--6/6--7/7--6/6--5/5

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

time: 6:54

+

13: 06 amrap:

kB leg lower x 10

fwd lean kb split squat #30 x 8/8

HC egg x 8

kb sumo squat to calf raise x 12 #60

#r = 3.25

walk2/upper body & abs inferno #4 v2.0

 walk 2 mi

UBAI #4

15min AMRAP:

hanging diagonal knee raises x 10 alt

HSCTs x 10 alt

1 leg mtn slider (x5)/1 leg slide kick pu x 5/5, 3/3, 3/3

**kb swing switch to snatch and press #26 x 8 alt

wall L plank knee tuck to shoulder stretch x 6 alt legs

#r = 2 3/5

+

5rft:

kb row 7/7 #50

seated row with rotation #8s x 8

superman lat pulldown blue x 10

time: 9:30

~total WO time = 24:30

walk2+/L&A20/jr20

 walk 2-3 miles

ladder: 

sB lunge backs #45: 8/8--10/10--12/12--10/10--8/8

lying hamstring sliders (dbl): 8--10--12--10--8

time: 7:49

+

12:11 amrap:

ninja jump tuck/pistol x 6alt

side plank k2e ext x 8/8

kb/band(green) side to side squat #50 x12

TRX reptiles x 8/8

#r= 3+

+

jr20 5/30x35

walk2/up15+5rft1

****usually I'd climb inside today but I'm going to let my bicep rest a little extra this week since I climbed 3 days in a row on the weekend. 

walk 2 mi

Black dimaond #24

*15AMRAP:

ft elev inv row x 5 #10

kB windmill #26 x 10/10

L-handstand push up x 6

hanging knee up/straight leg lower x 8

time: 12:19

+

5rft:

kb row #50 x 7/7

bent row with rotation #8s x 10

superman lat pulldown blue x 10

time: 9:41

=======total time = ~22min========

walk2/20min Step HIIT cardio #1

 walk 2 mi

+

#1:

15/45x 20:

1. step run

2. dynamic step squats (touch down)

3. lateral step hop overs (clear)

4. step run

5. box jumps

6. step run

7. ½ burpee hop ups

8. step run

9. arabesque hop ups

10. step run

x2 = 20min

Shelf Weekend

 Fri:

TR x 4: 8-10a

Sat:

TR: 5 8-10a

Sun:

lead 9, TR: 3

walk2+50/50 sprints

 walk 2 mi

30s walk/30s sprint x 20

***damn left hip and quads (foam rolled the shit out of them)

walk2/L&A20/jr20

 walk 2 mi

ladder for time:

sngl ham curl machine #12: 6/6--7/7--8/8--7/7--6/6

suitcase step up/lunge back #26: 8/8---------------->

time: 13:33

+

7:27 amrap:

sb/band glute abd & press x 10

HSCTs x 10alt

pilates single leg teaser x 10 alt

#r = 3.66

+

jr20: 5/35

evo climb/walk2/jr20

 evo climb:

8,8,9,10a, 9, 8, **with practice falls!**

--

walk2mi

+

jr20 10/45

walk2/L&A20min/jr20

 walk 2 mi 

ladder FT:

fig 8 squats #40+#10wv: 20--18--16--14--12

elev single leg glute press #25: 6/6--7/7--8/8--7/7--6/6

time: 9:09

+

11:51 amrap:

assit'd pistols #7.5 x 6/6

handing windshield wiper abs x 6 alt

kB side lunge/knee up #18 x 10/10

ball oblique roll ins x 5/5

#r = 3

+

jr20: 10/20x40

jr20/evo climb

jr20 10/40x 24

--

evo climb

lead: 8,9,10b,10b

TR11a/b

**left bicep still hurts :((((((((

walk2/ladder+amrap

 walk2 mi

ladder FT:

wV ball air lunges #10: 8/8--9/9--10/10--9/9--8/8

elev dL #70: 9--10--11--10--9

time: 11:27

+

9:33 amrap:

kb knee hugs #18 x 10

kneeling hyd/ext green x 8/8

k2e planks x 8/8

ballerina sumo squat #50 x 8

#r = 3.25

Walk2/jr20

 Walk 2 mi

Jr20 10/55x19

CCC climb/canal zone

TR: 8

Lead attemps, 9, 10a

TR: 9, 10b

walk2/ladder+amrap20/jr20

 walk 2 mi

ladder FT: 

deficit lunges #15s (4r): 8/8--7/7--6/6--7/7--8/8

sB back squat #55: 10--11--12--11--10

time: 9:25

+

10:35 amrap:

pogo #10 x 10/10

hang knee raise/cross kick x 6 alt

BB glute press #70 x 12

ball hard core egg x 8

#r = 3

+

jr20: 5/30x35

Evo/5rft1/walk2

 Lead: 7,8,9,11a/10d assisted crux )2t), 10a, 10b/c

-

5rft1:

kB row #50 x 7/7

Seated bent row w/ rotation #8s x 10

Superman lat pull down blue x 10

+

Walk 2mi

walk2/sprints 50/50

walk 2 miles

(warm up)

sprints at park 50/50 distance (20min total)

ladder/amrap20 + jr20

 warm up 2 min

ladder FT:

weighted asst pistols #7.5: 5/5--6/6--7/7--6/6--5/5

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

time: 12:47

+

8:13 amrap:

dB ball crunches #15 x 10

kB sngl dL #50 x 8/8

sngl leg roll down abs x 10

bosu jump tux x 8

#r = 2.25

+

jr20min: 5/25

jr20

 jr20 5/40x27

Evo/walk2/5rft1

 Evo climb:

Lead: 7/8,8,9, new proj 11b/c (9/12 clips), 10c, 10b

***left arm oooowwwww

—

Walk 2 miles

—

5rft1:

Seated bent over row w/rotation x 10 #7s

Band Superman lat  pulldowns blue x 10

Walk2/jr20

 Walk 2 mi

Jr20: 10/50x20

walk2/ladder&amrap20

 walk 2 mi

ladder FT:

upside down single leg press #60 5/5--6/6--7/7--6/6--5/5

machine single ham curls #15(2)#12: 5/5--6/6--7/7--6/6--5/5

time: 7:58

+

12:02 amrap:

ballerina hip abd & press (green) x 12

hanging knee raise up/ext/straight leg lower x 8

dB step ups #15s x 8/8

snatch & press #26 x 6/6

#r = 3

evo/5rft2/walk2

 evo climbs:

lead: 7,8,9,11a project CRUSHED!, 10b, 10a, 8

+

5rft:

kb row #50 x 7/7

HSCTs

+

walk 2 mi

Avalon/Wizard Climbs

 lead: 5.9 dance with the dead, 5.8 wizard rock, various other failed attempts at unknown climbs.

Walk2/12min tb

 Walk 2 mi

10/30x18

kB swing #50

Transformer Jax

WV jump squat #10

Side plank leg lift L

Side plank leg lift R

WV Side jump lunges #10

walk2/12min tabata

 warm up: walk 2 mi

10/20x24:

dB jump lunges #12s

plank k2e alt

JR hi knees

pistol L

pistol R

ab splitter

Evo/5rft2/walk2

 Lead: 8,9,7/8,11a proj (1t after the clip!! 🤩), 10/d11a (1t), 

Tr: 11a

Lead: 10b

5rft2:

kB row x7-7-6-6-6 #53

HSCTs x 8

+

Walk2mi

8min tabata #20 (12min)/walk2

 walk 2 mi

10/30x18 

mtn climber x 4/push up

side lunge/knee up L #10wV

side lunge/knee up R #20 wV

*1/2 burpee/pullup

(4 rounds all the way through. last 2 rounds were side lunge knee ups)

Evo/5rft1**

Lead: 8,8,9,11a proj (1t), 10c (1t), 10b, 10a, 10b

+

5rft1:

kB row #50x 7/7

Superman last pulldowns blue x10

Seated row/rotation #6s x 10

Z 8min Tabata #5 (12min)/walk2

 Walk2mi

—

2min warm up

10/20x24:

Frog jump ins

Hang knee raise

Power split jump

Side plank cross k2e L

Side plank cross k2e R

Jump tuck/sumo squat

Pull-up

Rockstar burpee

Evo climb

Lead: 

8,8,7/8,10d/11a white project (1t), 10d/11a (2/3 lower), 10c (3/4 lower), 

Jr20

 Jr20min : 5/45

walk2/ladder20/jr20

 walk 2 mi

--

2 min warm up

ladder FT:

sb elev single glute press #20: 10/10--11/11--12/12--11/11--10/10

elev sumo squat #70: 10--12--14--12--10

time: 9:51

+

11:09 amrap:

ninja jump tux x 10

hollow rock to knee tuck #18 x 12 alt

split squat #15s x 8/8

pilates box plank w/ leg kick back x 12 alt.

#r = 3.25

+

jr20: 10/20x40

Walk2/climb/5rft2

 Walk 2 miles

—

Climb:

Auto: 7/8, 9, 10a, 11c white (7/8clips), 11a/b, 10c/d, 10b

Bouldering: cave v3, v4,  v5 fail, v3 variation of v2, v4 cave right, v3-v2-v1-v0, v3 vert fail

—

5rft #2:

kB row #50 x 7/7

HSCTs x 8 alt

walk2/jr20

 walk 2 mi

--

jr20: 5/30

walk2/Ladder&AMRAP20 **WO PROG CHANGE!**

 walk 2 mi

--

warm up 2 min

ladder:

(right side up mod) bosu side slide lunges: 5/5--6/6--7/7--6/6--5/5

elev dL #70: 8--10--12--10--8

time: 9:35

+

11:25 amrap:

asst'd pistol #7.5 x 6/6

bosu ab v slides alt x 16

bosu lat hop overs #10wV x 16

dive bombers x 8

#r = 3

BCSolaris

 TR: 5.8

Lead 3/4: 10b

TR: same 10b to finish

L/C 20min/jr20

 2 min warm up

3rft:

Sb curtsey #30 x10/10

Kneeling bent knee band kick backs green x 10/10

Db rev squat 2/squat jump 2 #10s x 10

Pilates teaser (single leg ext) x 20 alt

Time: 13:00

+

7min amrap

kB swing #40 x 15

Side jump lunge knee up x 20

Elbow plank reptiles x 8/8

#r= 3

+

Jr20: 5/25

Walk2/Evo/5rft1

 Walk 2 mi

—

Evo:

Auto: 7/8, 9, 10a, 11c finished!!!!!, 11a/b, 10c finished!!!!!, 10b/c

Bouldering: v3 yellow cave project (fail), v2 fail FTS

—

5rft#1:

Bent bb row #80 x 8

Superman last pulldowns blue x 10

Walk2/jr20

 Walk 2 mi

—

Jr20 min

5/35x30

Walk2/Evo/5rft#2

 Walk 2 mi

—

Evo 

1.5+ hrs auto:

7/8, 7, 11c 6/8 (clips), 10a, 11d (3/9 clips)—>10c (8/9 clips), 10b/c, 10b/c, 

Bouldering: v3 prom—2–1-0-1-2fall

—

5rft#2:

kB row #59 x7/7

HSCTs x 8 alt

Walk2/tb20

 Walk2mi

—

2min wRm up

3rft:

Db jump lunge kick #10s x 10

kB squat/band leg lift (blue) #40 x 10

Hanging cross body kick x 10 alt

Ball back supported air lunge #10wv x 8/8

Time: 11:44

+

9:16 amrap:

Asst’d pistol #7.5 x 6/6

kB snatch #30 x 8/8

kB leg lower #50 x 10

#r= 2.33

JR20

 Jr20min: 5/30x35

TB20

 2min warm up

3rft:

1/2 burpees box jump x 10

Elevated dL #70 x 10

Plank k2e drops x 8/8

Glute p&abd green x 10

Time: 11:40

+

9:20 amrap:

Kb swing #50 x 10

Assy’d pistols 7.5# x 6/6

Running man sit ups #10wv x 16

#r = 3

Walk2/jr20

 Walk 2 mi

—

Jr20: 10/55x19

walk2/Strength Series #4X/jr20

 walk 2 mi

--

2min warm up

4rft: 

pike pu x 6 (FOCUS ON FORM!)

hang leg raise holds (10s r1/5s all other r) x 5

back supported hip thrust sb+kB #70 x 10

time: 11:29

+

9:31 amrap:

sb stat lunges #30 x 10/10

ab splitter x 8

side jump lunges green x 20

kb/wv ballerina sumos #50 x 10

#r = 3+

+

jr20 10/20x40

Walk2/Evo climb/5rf2

 Walk 2mi

—

Evo climb:

Lead: 9,10a,11a fail 1/2 way, 10b (NOT a 10b fail 1/2 way), 10b, 10a

—

5rft#2:

Kb row #50 x 7/7

HSCTs x 8 alt

Walk2/jr20

 Walk2 mi

—

Jr20min: 5/25

Wak2/Evo climb/5rft1

 Walk 2 mi

—

Evo climb

Auto: 8, 9

Lead: 10b, 10b/c,10b

Auto: 10b, 11a, 10a

—

5rft #1:

kB row #50 x7/7

Superman last pulldowns blue x 10

Jr20

 Jr20min: 5/30x35

Little Eiger - CCC

 TR ALL:

9,9+,10a,10a

walk2/summer shred #42 v 2.0

 2 mi walk

--

2min warm up

Summer Shred #42 v2.0

10/20x8

jump lunge to faux split jump switch

pu to squat position

criss cross air jump squat/sumo heel lift 

pendulum legs

+

16min AMRAP**

kB ball squat #50 x 10

chin up x 2 #10wv

bk lunge/pistol x 10 alt.

chin up x 2 #10 wv

ball assist air lunge x 8/8 #10wv

**HSCTs x 10alt

~20min

walk2/jr20

 walk 2 mi

--

JR20: 10/45x22

walk2/evo climb/5rft

walk 2 miles

--

evo climb:

Lead 9,9, 10b (1t), 10b, 10c, 10a

+

5rft:

kb single row x 7/7 #50

superman banded lat pulldowns blue x 10

walk2/lo&core 3rft+AMRAP/jr20

 walk 2 mi

--

2min warm up

3rft:

sB split squat #30 x 8/8

green band hyd/ext x 8/8

kB leg lowers #40 x 10

green band dyn squats x 20

time: 11:43

+

8:17amrap:

dip st. obliques x 20 alt

dB jump squat/lunge back #12s x 10 alt

asst'd pistols #7.5 x 6/6

#r = 2 2/3

+

JR20min: 10/35x27

Walk2/evo climb/jr20

 Walk 2 mi

—

Evo Climb

Auto 8,8

Lead: 11b 3t, 10c, 10d, 10c, 10b (2t)

—

Jr20min: 10/20x40

jr20

 jr20min: 10/50x 20

walk2/zKettlebell #18 v2.0

walk 2 mi (warm up)

kb#18:

2rft:

kb elev lying glute press x 3/sit up #30 x 8

1 arm kb swing x 20 #30

kb clean/squat/press #30 x 5/5

1 arm kb swing x 20 #30

back lunge/pass/leglift #50 x 12 alt

1 arm kb swing x 20 #30

time: 13:45

+

6:15 amrap:

dip st knee raises #12 x 10

ballerina sumo #50 x 10

#r = 4

walk2/jr20

walk 2 mi

--

JR20: 10/40x24

body crush #41 v 2.0/JR20

forgot to get up and walk this morning so i'll make it up this weekend.

--

body crush #41

2rft:

1. Pike Press / Cross Knee Tuck / Leg Lift x 10 alt. legs
2. Narrow Squat Jump Jack x 10 (green band)
3. Reverse Plank / Leg Lift / Knee Tuck x 10 alt. legs
4. Jump Squat 180 x 10 #10wV
5. Sit Up into Squat / Heel Raise x 10

TIME: 11:43

+

9:17 AMRAP:

asst'd pistols #7.5 x 6/6

1 leg mtn climber on ball x 8/8

HSCTs x 10 alt

#r = 2 2/3

+

JR20min 10/30x30

walk2/evo climb/5rft

walk 2 mi

--

evo climb:

lead: 8,9, 11a LEAD PROJECT COMPLETED!!!!, 11a vert (3t unfinished), 10c (unfinished), 10b

--

5rft:

sngl row #50 x 7/7

superman lat pull downs blue x 10

walk2/jr20

walk 2 mi

--

jr20 min: 

5/25

walk2/evo climb/5rft

walk 2 mi

---

evo climb:

auto: 8,8,10a

bouldering: cave L v5 (missed last hold x2), prom v4 black fail x1, prom v4 blue fail x 3, v4 vert WIN!!!, v3 vert WIN!!!

TR: 11d (3f)

Auto: 10d (missed last hold), 10b

--

5rft: 

sngl row #50 x 7/7

superman lat pulldowns blue x 10

Walk 2

Walk 2 miles

Last day off! Resuming regular program tomorrow!

Ccc - cats v dogs

After tunnel5

7,8+, 8

Working the 10c first bolt bouldering crux 

Walk2/evo climb/5rft

Walk2 mi

—

Auto: 8

Lead: 9, 11a project (1t), 10d (3/4 finished), 10c, 10b, 10a (1t)

—

5rft:

Sngl kB row x 7/7 #50

Superman lat pull downs blue x 10

Walk2/evo climb

walk 2 mi

--

evo climb:

auto 8,8,10b

bouldering:

Cave v4 fail, cave v3, v4 prom fail, v3 prom, v4 bulge fail

lead:

10b (5t), 9, 10a 1/3 fail, 9

Granby Lake WOs/deload week

Tues7/21

Off

—

Wed 7/22:

Zgym 15min fat burn #18

Push up/ shoulder tap x2/jump tuck

Jump lunge/pistol

Side plank dip/kick front/kick up L 

Side plank dip/kick front/kick up R

Sumo squat heel lift x3/jump 

—

Thurs: 7/23

15amrap:

HSCTs x 10alt

Box jumps x 10

Plank k2e drops x 10alt

Band curtsy lunges (band green) x 15/15

#r= 5 1/5

—

Fri 7/24:
15/45x15
Step up L
Step up R
Ab splitters
Alt pistols
1 arm trx row5/5 alt
—
Sat 7/25:
15amrap:
Superman lat pull downs (blue) x 20
Burpee x 10
Jump lunges x 20
Sit up clap x 20
#r= 4.5+
---
Sun 7/26:
15amrap: (5min fat burn #93)
1 leg chair squat x 10/10
Elev pu x5
Elev reptiles x10
Single leg chair squats x 10/10
Chair step up/kickback x 10/10
Chair seated leg lift x 10
R=3+
--
Mon 7/27:
15amrap:
Divebomber pu x 8
Band side lunges green x 20/20
V crunch x 15/15
Pogo x 15/15
R= 3.25+
---
Tues 7/28
Off

Evo climb

Evo climb:

Auto: 8, 10a, 10b

Tr: 12a (3), 11c (1/2 way), 10d, 11b, 10d, 10c

Summer shred #43 v 2.0

2 min warm up

3rft:
1 leg pike (pigeon) slide in/side kick push up x 5/5
kB rev ballerina (on the concentric) squat #30+10wV x 10
chin up/hang knee raises x 5
weighted pistol #7.5 x 6/6
time: 15min exactly
+
5min amrap:
kB pendulum #30 x 10
mtn sliders x 20
box jump x 10
#r = 3

walk2/jr20/hangboard

walk 2 mi
--
jr20min:
5/45
+
Hangboard
beastmaker app
prog: 1000B
1/2 crimp 7on/3off
slope 7on/3off
1/2 crimp 7on/3off
open 3 7on/3off
middle 2 7on/3off (assisted all)
4 finger chisel 7on/3off

walk2/z beg BW #29 v 2.0

walk 2mi
--
2 min warm up

4rft:
one leg dL #50 x 8/8
down dog/pike pu/reptile x 12 alt
elev kb sumo squat #75 x 10
time: 11:10
+
8:50 amrap:
jump lunges x 20
hang knee raise/cross kick x 8 alt
HSCTs x 10 alt
band abd/press green x 12
#r = 3

walk2/evo climb/5rft/jr20

Walk2 mi
—
Climb Evo:

Lead: 8,9, 11a project (1t), 11c project (2t)

Tr: 12a (1/3), 11d (2/3)

—

5rft:

Sngl kB row #50 x 7/7

Superman lat pulldown x 10blue

+

Jr20min 

5/30

walk2/jr20

walk2 mi
--
JR20min: 10/60x18

walk2/evo climb/5rft

walk 2 mi
---
evo climb:
auto: 8
lead 9, 10d proj clean (second try!), 11a (shut down half way), 10c (2t), 10a
TR: 11c
__
5rft:
sngl kb row #50 x 7/7
superman lat pulldown blue x 10

6am summer shred #42v2.0/jr20

2min warm up
-//
Summer shred #42 v2.0:
10/20x16
Twist squat
Comp burpee
Commando pu2/frog jump
Comp burpee
Jump tuck/jump squat
Comp burpee
Side hop/side lunge
Comp burpee
+
12mim amrap:
Weighted pistol #7.5 x 5/5
Chin up x5
HSCTs x 10alt
kB elev sumo #75 x 10
#r = 3
+
Jr20min:
10/45x27

Off to camping!!!

Walk3/Evo climb/5rft/jr20

Walk3mi
—
Evo climb

Auto: 8,8,

Lead: 10d project complete!, 11a (1t), 10c (1t), 10b (1t)
TR: 11b

—

5rft:

Sngl kB row #50 x7/7

Superman lat pulldown x 10 blue

+

Jr20min: 10/55

Walk3/z control & cardio 1X/jr20

Walk 3 mi
—
Control&cardio #1X:
3rft:
Bird dog k2e x 8/8
Air lunge/oh p #12s x 5/5
Slow hanging leg lift x 6
Weighted pistols #7.5 x 5/5
Time: 14:44
+
6:16 amrap:
Jump squat 180s x 10 #10
HSCTs x 10 alt
kB swing #50 x 12
#r = 3
+
Jr20min 5/30x35

walk3/evo climb/5rft

walk 3 mi
--
evo climb

Solo prog (comma = 3min rest):

Auto warm up: 

8, 8, 10a 

Bouldering: 

blue v4 right (4attempts), yellow v3 cave (miss last hold), same v3 cave finished, yellow v3 left bulge,  blue v4 back wall (2 attempts to finish), yellow v3 prom attempt, same yellow v3 (fall off) 

(To 11am)

Auto hard: 

11b (2/3 finished), 10d (1/2+ finished), 10b, 10b

--
5rft:
kb row #50 x 7/7
superman lat pulldown blue x 10

Jr20

Jr20min:
5/40x27

Jr20/climb voyager

Jr20min 5/25

Outdoor climb voyager:
Tr: 5.9,
Lead attempt 5.9 (to 3bolts) then TR

Lots of hiking!

Walk2/jr20/body crush #42 p2X

Walk 2mi
+
Jr20min 5/40
—-
Body crush #42 p2:
2rft:
Weighted asstd pistols #7.5 x 5/5
Dive bomber/f/b jump x 8
Front lunge/side lunge #35 x 8/8
Donkey kick/jump tuck x 10
Time: 11:12
+
9:43 amrap:
Glute abd&p green x 15
Db jump squat lunge back #8s x 12
Ab splitter x 8
#r= 3.66

Walk2/body crush p1 #42X/jr20

Walk 2 mi
—-
Body crush #42 p1:
3rft:
Expl squat to curtesy #10wv x 16
Side plank f/b leg lift blue band x 10/10
Jump squat twist knee up  #10wv x 16
Reptile plank leg ext x 10/10
10min
+
3rft:
Sngl day #40 x 10/10
HSCTs x 8alt
Split squat kB #40 x 8/8
kB alt swing #40x 10
Time: 9:10
Total: 19:10
+
Jr20min
5/35

walk2/evo climb/5rft

walk 2 mi
--
evo climb  lead:
7,9,10d (1t), 10d (3t), 10a (1t)
--
5rft:
sngl kb row #50 x7/7
band superman lat pulldown blue x 10

walk2/jr20

walk 2 mi
--
jr20min:
10/50x20

walk2/evo climb/5rft

walk 2 mi'
---
evo climb:

TR:

8,10a,11b clean, 11a, 10d

Auto:

11a (missed last hold!), 10b

--
5rft:
sngle row #50 x7/7
band superman lat pulldown blue x 10

Z cardio&control #2/jr20

2 min warm up
-
cardio & control #2:
*3rft:
goblet squat #50 x 10
russ twists (slower) #30 x 16
side plank/leg lift x 6/6
ballerina deep squat (10sec hold) x 5
time: 11:52
+
8:08 AMRAP:
hanging knee raise/cross kick x 6 alt
sumo squat jump/rockstar jump x 15
band plank jax (green) x 15
kb swing #50 x 15
#r= 3
-
jr20 10/30x30

walk2/hangboard/jr20

Walk2mi
—
Jr20: 5/35
—
Hangboard
beastmaker app
prog: 1000B
1/2 crimp 7on/3off
slope 7on/3off
1/2 crimp 7on/3off
open 3 7on/3off
middle 2 7on/3off (assisted all)
4 finger chisel 7on/3off

Walk2/lo imp fb #20 p3/jr20

Walk2
—
Lo IMp fb #20 p3:
3rft:
1 leg dL on ball #40 x 10/10
chin ups w/ wV x 5
weighted asst pistol #5 x 5/5
alt reptiles on ball x 16
time: 11:25
+
9:35 AMRAP:
HSCTs x 8 alt
box jumps x 10
kB leg lower #40 x 10
squat jump/twist x 20
#r = 3
—-
Jr20min: 5/25

Walk2/Evo Climb/5rft

Walk 2mi
——
Evo lead climb:
8,9,10b clean, 10d (2t), 10c(1), 9
+
5rft:
kB row #50 x 7/7
Superman lat pulldown blue x 10

Walk2/jr20

Walk 2mi
—
10/55x19

Walk2/Evo climb/5rft

Walk2mi
—
Climb:

Auto: 8

TR: 9, 11a, 11a (1 slip), 11a, 10d

Auto:

10d (2/3 fall off), 10b

zcontrol & cardio #3X/jr20

2 min warm up
20min AMRAP:

1. Legs Elevated Plank / Roll Knee Tuck x 5
2. Sumo Squat Jump / Jump Tuck x 10
3. Weighted Archer Squat Slide x 5/5
4. Sumo Squat Jump / Jump Tuck x 10
5. Hollow to Boat Pose w/twist x 5 #12
6. Sumo Squat Jump / Jump Tuck x 10
7. Tricep Dip x 5
8. Sumo Squat Jump / Jump Tuck x 10

R#=3.25+
+
Jr20min: 5/45

jr20/paddleboard day

6am: jr20: 5/30
---
paddle board!

walk2/Jr20/hangboard*new1000b*

walk2
--
jr20: 5/25
+
hangboard:
beastmaker app
prog: 1000B
1/2 crimp 7on/3off
slope 7on/3off
1/2 crimp 7on/3off
open 3 7on/3off
middle 2 7on/3off (assisted all)
4 finger chisel 7on/3off

walk2/z lo imp full bod #20X p2/5rft

2 min warm up
—-
warm up 2min

lo imp full bod #20 p2X
10min amrap:
ball kB wall squats #50 x 10
ball plank knee tuck/hop switch x 8 alt
assist pistol #5 x 5/5
chin ups #8wV x 5
#r = 3
+
10min amrap:
surrender squat hop x 7/7
1 arm burpee alt x 10
kB swing #50 x 15
hollow rock hanging leg raises x 8
#r= 3
+
5rft:
kb row #50 x 7/7
superman lat pulldown x 10 blue

walk2/EVO CLIMB!/5rft

2mi walk
---
climb:
lead:
8,8,10b lead wall clean, 10b lead wall (1t), 10b to last clip

walk2/jr20

walk2mi
--
jr20: 5/55x20

walk2/EVO CLIMB :D/5rft

2 mi walk
--

EVO CLIMB!!! WOOOHOOOOOO!!!

Lead:
wtf...nothing was marked! so here's my guess
8ish, 8ish, 9 (lead wall), 10c (clean!), 10a-ish, 10c-ish (3t)
+
5rft:
kb row #50x7/7
superman lat pulldown blue x 10

jr20

JR20: 5/35

z lo imp full body #20 p1/jr20

2 min warm up

2rft:

1. Pistol Squat (block assist) 5 / 5
2. Legs Elevated Plank / Leg Elevate Plank Row with Balance Ball #30 x 8 / 8
3. 1 leg elv on ball dL #40 x 10/10
4. trx 1 arm row hold top/slow lower x 6/6

time: 11:10

+

8:50 AMRAP:
kB snatch/lower/squat/press/swing switch #26 x 8 alt
ugi burpee #10 x 8
ball sit up/chop (1 ea side) #12 x 10
1 long jump/2 jump back x 10

#r = 2+
+
jr20m: 5/25

Z strength series (int) #3X

2 mi walk
----
2min warm up

Z strength series (int) #3X
5min amrap:
dL to squat #50/wv#10 x 10
kb sngl OH P #30 x 5/5 (2nd: 4/4)
#r = 2.5
-
5min amrap:
ugi jump lunge twist #10 x 10 alt
1 leg ball mtn climbers x 8/8
#r = 4.5
-
5min amrap:
dL to squat #50/wv#10 x 8
kb sngl OH P #30 x 3/3
#r = 2.5
-
5min amrap:
band dyn squats (blue) x 20
hanging knee raise #10 x 10
#r = 3

^^^^ooooooooo this kicked my assssssssss today!

walk2/jr20/climbWO

walk 2 mi
--
jr20min 5/40
+
climbing wo:
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV

walk2/jr20

walk 2 mi
----
jr20min 10/60

Z lo imp full body p2/walk2/hangboard

2 mi walk
-
Z lo imp full body p2
3rft:

1. One Legged Deadlift with Row #40 x 8/8
2. Four Legged Rows / Shoulder Taps #25s x 8
3. Shoulder Press in Sumo Squat #15s/wv x 10
4. Weighted Ballerina Squat #25^^nxt x 10 

time: 13:37

+

6:23min AMRAP:
kB swing #50 x 50

plank knee 2 e drops x 10/10

weighted asst'd pistols x 5/5 #5

#r= 2.66
+

hangboard:

beast mode hangboard training 10005A:

1 set/7 reps of 7s hang & 3s off/2:00 rests between sets

open 4, open 4, open 3, open 3, 4finger chisel, 4finger chisel