Climb/5rft1/walk 2

 walk 2

--

climb:

lead: 8,9,8,11 new proj? (2t), 11+ several t, 

TR: 11+, 11+

+

5rft1

IG Legs/jr20/walk 2

 walk 2

--

IG legs 20min AMRAP:

dBl kB sumo squat #90 x 10

ab splitter x 8

good mornings #45 x 10

side lunge hops (green) x 20

L-sit hold 20s

#r = 5 3/5

+ 

jr20 5/50

Killer Legs3/jr20/walk2

 walk 2

---

2 min warm up

KL3:

15amrap:

1. Lunge Switch x 12 (*i did 24 total)
2. One Leg Jump (x3) / One Leg side lunge jump (x3) / side kick (x3) x 6 sets alt.
3. Jump Tuck (x3) to pistol (x2 alt) x 5
4. On the toes squat heel touches x 10

#r = 3

+

jr20 10/35x27

*restish: jr20/mob

 jr20 5/25

+

front splits BF mob & upper body mob

Z KB WO #25/step20/walk2

 walk 2

KB25:

3rft:

Buy in: Overhead Press x 5/5 #30

1. Fancy Curtsy Lunge x 10 / 10 #26

2. Knee Around the Kettlebell Plank / Down Dog x 10 alt. legs

3. Side Lunge Clean x 8 / 8 #26

4. Doggie Row / Twist and Kick x 10 / 10 #30

5. Backward Lunge Pass Under / Elbow Strike x 8 alt. sides #26

6. Oblique V-up x 10 #26

Buy Out: Overhead Press x 5/5

time: 20:52

+

step20 20/40x20 (example:)

lat jump up and overs

jump squats

step run

high step up knee drive alt

plank jax

jog up/knee up/side knee up alt

toe taps

step hop knee up alt

jog up/kick/touch down 20/20

step run

Climb Cascade BC

 walk 2 mi

--

TR: 7 up/down climb warm up, 5.8, 

L: 10a to roof

TR: same 10a, 10a

Rest: walk2/mobility

 Walk 2

—

IG mobility:thephysiofix + pigeon hold + strap ham stretch hold 

Climb/5rft2/walk2

 Walk2

—

Climb:

L: 8,8,9

TR: 12 (3f)

Lead: 11 (4t), 

TR: 11-, 11+

+

5rft2:

kB row #53 x 7/7

R QL hold x 25s

HSCTs x 10

IG lo body/jr20/walk2

 walk2

4rft:

goblet squat #10wv/40kb x 10

frog/pike slide ins x 8

sb side lunges #20 x 10/10

toe elev dL #60 x 10

plank BD k2e x 8/8

time: 19:33

+

jr20 10/30

april 2018 mash up/walk2/jr20

 walk2 

--

2 min warm up

April Mashup FT:

box jumps:                                  10, 10, 10, 10

kb banded side step squats #60: 16, 18, 20, 22

time: 7:52

12min+ AMRAP:

BB glute press #85 x 15

static lunges #15s x 10/10

knee hugs with kB #18 x 20

#r = 4.25

+

jr20 10/50

*rest: walk2/full body mob

 walk 2

+

pancake BF + HS BF

15min Fat burn28/step20/walk2

 walk 2

15FB28:

45/15 second intervals

1. Archer Squat / Knee Up - L
2. Archer Squat / Knee Up - R
3. Negative Push Up
4. 180 Squat Jump / Plank
5. Figure 4 Side Plank Lift - L
6. Figure 4 Side Plank Lift - R
7. Pike Press / Archer - alt. sides
8. Hollow Hip Raise
9. Overhead Squat to Jump Tuck
10. Leg Cross Body Push Up - alt
11. Jump Lunge / Overhead Tippy Toes Squat
12. UpDog Push Up
13. High Knees (x3) to Squat - alt.
14. Quad Shoulder Tap with Leg Extension - alt.
15. Forward Lunge / Twist - alt.

+

Step intervals 20min: 20/40x20

Climb/5rft1/walk2

 L: 9,9,10-, 11 proj 2t, 

Tr: 12- to 11+ (unfinished), 11+, 11

+

5rft1:

kB row #53 x 7/7

Bent row rotation x 8 #10s

Superman lat pulldown blue x 10

—

Walk2

*rest-ish: walk2/jr20/zmob4

 walk 2

jr20 5/30

z. mob drills 4

Climb/5rft2/walk2

 Climb:

Auto: 9,9,9, 11 (6/9 clips switch to 10+), 10+, 10, 10

5rft2:

kB row #53 x 7/7

R QL squeeze 25s

HSCTs x 10

—-

Walk 2

IG LB/walk 2/jr20

 walk 2

---

2 min warm up

IG Lower Bod WO:

20+ min amrap:

air lunge #10wV x 8/8

BB sumo DL/jump back then front x 10 #85 ^ next time

sb f/b wide squat walk up/back x 12 steps (~3 sets) #40

ball 1 leg climber x 8/8

table press and abd (green) x 12

#r = 4

+

jr20 10/40

Climb/walk2

 walk 2 

--

climb:

8,9,9, 11proj (2t), 10+ (1t), failing at some other high tens low 11s

Black Diamond #22/jr20/5rft1/walk2

 walk 2

--

2 min warm up

DB22: 2rft:

chest press/sit up/OHP #15s x 10

upside down inv row #10 x 5

side plank row x3/pu x 5/5 #25

regular inv row #10 x 5

tri dip x 6

chin ups x 6

time: 12:22

+

5rft1:

kb row #53 x 7/7

bent raise/rotation #10s x 8

superman lat pulldown x 10blue

total time: 22:52

+

jr20: 10/20x40

April 2018 Mash up/jr20/walk 2

 walk 2

--

2min warm up

5amrap1:

green band abd + press x 20

kb Swing #40 x 20

#r = 3+

--

5amrap2:

squat to lunge hop x 15

elev sumo squat #60 x 10

#r = 3+

--

5amrap3: 

dip st knee raise #12 x 10

reptile sliders x 20

#r = 3.5

--

5amrap4:

kb pick up squat/put down squat/jump squat #30 x 10

wV pistol asst x 4/4 #10

#r = 3

+

jr20 10/30x20

*rest: full body mob

 UGGGHHHHH 

I can't seem to kick this illness...and so ANOTHER REST DAY :(

--

z morning mob routine

*rest: walk2/BF full body mob

 walk 2

__

BF full mob

Killer Legs21/jr20/walk2

 walk 2 

--

2 min warm up

KL21:

*2rft:

two phase one leg squat to side kick x 10/10

high knees x5/squat heel raise x 8

kb  pick upbk slide lunge (4 count)/kb jump squat #30 x 8/8

high knees x5/squat heel raise x 8

1 leg jump/touch down x 16/16

high knees x5/squat heel raise x 8

time: 17:44

+

jr20 5/25

Bosu Balance & Agility18/walk2/jr20

walk 2 

--

2 min warm up

BB&A18:

2rft:

1. Push Up / Leg Swing x 6 alt. legs #10wV

2. Curtsy / Step Up / Knee Up Jump x 10 / 10 #10wV

3. Transformer / Side Plank Leg Lift x 8 / 8

4. Squat Jump / Squat Jack x 8 #10wV

5. Weighted Side Lunge Deadlift / Leg Lift x 16 alt. sides #15s

6. Donkey Side Hop (x3) / Hop Up and Over (x2) x 8 

time: 16:04

+

jr20

10/30x30

*DELOAD WK!*

 Sunday 8/1:

12+AMRAP

manmakers #20s x 8

kb swing #50 x 15

#10 pistol L x 5 (assist)

#10 pistol R x 5

ball pikes x 8

#r = 3

+

walk2

======

Monday 8/2:

Off

=====

Tuesday 8/3:

Off

======

Wednesday 8/4:

Climb: 7,9,10a,11a (1t), 11a (2/3 lower), 10c

+

walk2

======

THursday 8/5:

Heartbreaker body #7

15/45x12:

1. Curtsy / Squat & Upright Row x alt. #15s/green
2. Side to Side Squat Hop Arms Overhead green
3. Side Plank Row to Leg Lift x alt. #15s/green
4. Clams - L #15/green
5. Clams - R #15/green
6. Side Step Squat  / Leg Lift alt. #15s/green

+

walk2

======

Friday 8/6:

climb: 8,9,10a, 11a proj completed, 11a vert onsight

TR: 11c

=======

Saturday 8/7:

walk 2