Sweet Punishment v2.0/jr20

 walk Zedd .5 mi warm up

Sweet Punishment:

P1: 10/30x6 (4min)

Lunge back jump up L #10wv

Lunge back jump up R #10wv

P2: 4rftr:

reptile pu x 10

broad jump fwd/2 back x 10

side plank kick up/front kick x 8/8

time: 12:39

totaL: 16min ish

+

jr20 5/30

Climb/5rft1/Walk2

Auto doubles: 8x2

TR: 11- 2nd project, 12a, 11b, 11

Auto: 11-x2, 11x2

—

5rft1:

kB row #50 x8/8

Bent row w rotation #8s x 10

Superman lat pulldown blue x 10

—

Walk 2

Rest-ish day: walk 3/jr20

 Walk 3

+

Jr20min 5/50

WOD/jr20/walk2

 1 mi dog walk warm up

WOD:

elev dL #60 x 10 (~5)

time: 4:14

then 10-->1 reps:

alt pistols #10wv + band assisted

dip st. dips

ball pike abs

total time: 18:59

+

jr20 10/35x27

+

walk 2 mi

15min FAt Burn #17/jr20/walk/Fmob

 1 mi dog walk warm up

15min FB #17

15/45x15

1. Donkey Kick Up Handstand to Jump Squat
2. Wall Sit Heel Lift alt.
3. Wall Plank to Criss Cross Jump Squat
4. Reverse Burpee w/ High Jump
5. Wall Mountain Climbers (x6) / Ballerina Squat

^^^^^this workout sucked,.

+_

jr20 10/60x18

+

Fmob

+

walk around the lake

*rest-ish: walk 2 (+1dog)/jr20

jr20: 5/25x40

+

walk dog 1 + walk 2

WOD/JR20/walk2

 walk Zedd 1 mi

WOD: 

part 1: 4 rft:

10/10 static sb lunges #35

10/10 elevated one leg glute press #20

+

part 2: 3 rft:

8 side burpees

16 dB step ups #15s (8/8)

12 toes 2 bar

8 pike press

total time = 18: 31

+

jr20 10/45

+

walk 2

Climb/5rft1

 Climb:

Auto: 8,8

Lead: 10, 11 lead wall proj (1t), 11+(assist)

TR: 12+ (assist)

—

5rft1:

kB row #50 x 8/8

Bent row w rotstion#8s x 10

Superman lat pulldown blue x 10

*rest: walk 3/Lmob

 walk 3 mi

+

Lmob & 2 min pigeon each

climb/5rft2

 climb:

auto: 8,9,10b

lead: 11 lead wall (1t), 11 (1/2 way then bail), 11b-->10d at third clip

TR: 12a (2f)

+

5rft2

Sexiest abs WO redux/jr20/uMob/walk2

 2 min warm up

1020x36 (18min)

side lunge jumps #10wV

sB shouldering (OH) #35

sngl leg alt dL #60

dive bombers

side lunge jumps #10

sB cleans #35

sngl leg dL alt #60

pike jump over (mat)

side lunge jumps #10

*L-sit hold

sngl alt dL #60

slide under bar w/ sB #35

+

JR20 5/35

+

uMob

+

walk 2 mi

climb

 climb:

lead: 8,9,10, 10+ (lead wall 2t), 11- clean

TR: 10+, 12- (didn't finish)

*rest: walk3/Fmob

 Walk 3mi

+ F mob (mash up): a 

Wrist walk arounds x4

L lying shoulder stretch L/r 

QL squeeze 20s  x5 

Behind back shoulder stretch L/r

Squat press always x 10/10

Wushu good mornings x 20 pulses

Squat knee tap ins x 20

Pigeon hold  2min L/r

Pancake sit and lean fwd

Block assist leg liftsx 20/20

20min

300 killer rep #7/jr20/walk2

 2 min warm up

300 killer rep 7: 3rft:

Jump lunge x 20

Cross body knee tuck pu x 10

Pull-up x 5

Comp burpee x 10

Mtn climber x 20

Ninja jump/jump tuck x 5

Hanging bicycle abs x 5

Air lunge kick L x 10

Air lunge kick R x 10

Chin up x 5

Time: 18:39

+

Jr20: 10/50

+

Walk 2 mi

Climb/jr20/5rft2

Lead: 

8,8,8,10-(lead wall)

Auto doubles; 

12a x 2 (2/3)—>10b, 11bx2, 11ax2

—

Jr20: 10/20

+

5rft2:

kB row #50 x 8/8

R cobra sqz 30s hold

HSCTs x 10 alt

*rest

 walk 3mi

+

Umob

Fat Burn #108/walk2/jr20/Lmob

2 min warm up

5min 12MIN Fat Burn #108:

12+amrap:

side plank k2e to pu x 5/5

3 split squats #20s/pu x 4 sets each leg

kb knee tuck sit ups #26 x 20

curtsey/clean/side lunge #26 x 5/5

#r = 2.25

+

jr20: 10/30x30

--

walk 2

+

Lmob

WOD/walk2/jr20

 walk 2 mi

+

WOD:

part 1: 4rft:

sb good mornings #35 x 12

sB step ups #35 x 8/8

time: 7:45

+

3rfrt:

50 mtn sliders

25 goblet squats #26

15 burpee bar hop overs

toatl time: 19:45

+

jr20 10/45

Control & Cardio #6/jr20/uMob

 2 min warm up

control & cardio #6

1. Hanging Oblique Pistol Leg Raise x 6

2. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

3. Hollow Horizontal Scissors (x8) / Pistol Squat x 6 alt. legs

4. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

5. Kettlebell Windmill x 4/4 (you can do 5 reps if you're really strong or have a lighter kettlebell)

6. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

7. Side Plank Star (10 sec) / One Legged Push Up x 6 alt. legs

8. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

time: 11:30~ (added reps from 1st adn 2nd to 12min)

+

tabata: 10/20x8

pistol squats alt rounds

+

jr20 10/40

+

uMob (w/ qL sqz mod)

*rest: walk3

 rest:

walk 3 mi

G1 climb/jr20/walk3/5rft1

 Climb:

Lead: 9,7,8,10b lead wall clean, 11a, 11a

TR: 12a 1 fall, 11c 1 fall

—

Jr20min: 10/20

—

Walk3 

—

5rft1:

1 arm row #50 x8/8

Bent row w/ rotation #8s x 10

Superman lat pulldown blue x 10

WOD/walk3/JR20/Lmob

 walk 3 mi

WOD:

A: FT

4/4 tempo front squats x 10

time: 1:20

B: 4rft:

8/8 deficit lunges #12s

12 BB glute press #85

30 side lunge hops 

time: 9:39

C: tabata 10/20x8 (4min)

ab splitters

kB snatch #30 (alt/L/R/alt)

+

jr20 10/30

+

Lmob front splits

Deload week!

 4/1/21:

Muscle max out 

10/50x12

1 leg crawl out/pu/pike press/ stand L

Burpees 

1 leg crawl out/pu/pike press/ stand r

Ninja jump tuck

Twisted climber

Ankle wrap pistols alt 

—

4/3/21:

12min+

Band bent row x 12

Plank knee drops x 10/10

Bb curtsey #30-40 x 10/10

Knee hugs x 20

DBUs x 50

#r = 3

—

4/5/21:

10/20x8: burpee jump tuck/split lunge hop jump lunge

10/20x8: bb side lunge #30 L/R

10/20x8: HSCTs/plank cross kick

—

4/7/21:

12amrap:

Bb step ups #30-40 x 10/10

Transformer Jax green x 10

Sit up clap unders x 16

Glute abd&p green x 12

#r = 4