Jan 2014 Mash up #1/step20/walk2

 walk 2

+

20amrap:

sb step ups #40 x 10/10

pike jump/squat jump x 10

ugi plank cross mtn climbers x 30 alt

russian twist #30 x 10 alt

ugi pogo x 12/12 #10

=3 4/5+ rounds

+

step 20 intervals 20/40x20

TO SHELF TOMORROW FOR THE WEEKEND!!!!!!!!! :D

*restish: walk2/jr20/mob

 walk 2

mobility: z mob for middle splits + kb windmill + 5min upper body mob

jr20: 5/25x40

Climb/5rft1

 Climb:

Lead: 8,8,9, 11proj completed! New 11 (1t)

TR: 11, 11

+

5rft1 

kB row #53 x 7/7

Rotational row #10s x 8

Superman lat pulldown blue x 10

5AMRAPx4/10metcon/10JR/walk2

 walk 2

6min amrap:

deficit lunges #12s x 9/9

kb swing #60 x 9

4r

--

<5min amrap:

kb leg lowers x 9

ball pikes x 9

3r

--

5amrap:

elev sumo squat #60 x 9

leg ext mach #20 x 9/9

r4

--

5amrap:

sb curtsey #35 x 9/9

bb glute press x 9

3r

+

10min metcon:

20 elev sngl leg lifts 

15 dL #75 

9 box jumps

4r

+

10min JR

5/55x10

Hot Like The Sun Redux/step20/walk2

 walk 2

WO 10/40x24

jump lunges

elev inv row

ugi side lunge jumps #10

diver bombers

sngl dL L #40

sngl dL R #40

+

step intervals 20min

*rest-ish: walk2/mob/jr20

 walk 2

+

pancake mob & backbending lvl 1

+

jr20

10/30x30

Climb Avalon/5rft2

1st tier:

 TR: 9, 10b, 11, 10c

5rft2:

row #532 x 7/7

Sub QL sqz with windmill #18 8/7/6/6/6

HSCTs x 10

12/2013 mash up/jr20/walk2

 walk2

+

20amrap:

ninja jump tux x 10

pistol wV10 x 4/4

kb side V crunches #30 x 10/10

elev double reptiles x 10 alt

kick over/lunge back #10s x 10/10

#r = 3 3/5

+

JR20 10/40

rest: walk 2

 walk2

+

paddleboarding

climb/walk2/5rft1

 climb: 

L: 8,8,8, 11 proj (F that shit up), 11 (2t)

TR: 11+ 

--

walk 2

--

5rft1:

kb row #53 x 7/7

bent row rotation #10s x 8

superman lat pulldowns blue x 10

kb windmill #18 8/7/6/6/6 reps

FALL/WINTER PROG 2021

September: begin cardio taper

Subtract 5 minutes from 1 JR session each week and add to metcon after lifting.

October: 

Sub 1 jr20 for step 20 (on body weight day). Intervals = 20/40x20

Subtract 5 min from 1 more JR session each week and add to metcon after lifting

November:

Change step interval to 15/45

Monday: 5min AMRAPx4 (quadx2, hamx2, glutex2, corex2) + 20min metcon (Zgym: cardio shred or jump rope cardio kettlebell), walk 2 mi, 8min mobility

Tuesday: Climb/5rft1/walk 2

Wednesday: Rest-ish: JR20, full body mobility (zgym or physiofix on IG or Beyond Flexibility), walk2 

Thursday: Climb/5rft2/walk2

Friday: Lower/Core ladder x 3 (1 glute, 1 ham, 1 quad) + 20min metcon (Crossfit or zgym), walk 2, 8min mob

Saturday: Rest: walk2/full body mobility

Sunday: 15min Fat burn (+5) and step intervals 20min OR 300 killer rep (for time, jump rope to 40min), walk2, 8min mob

FALL PROG ∆: 20min BB/5metcon/jr15

FALL/WINTER PROG ∆ !!!

month #1:

-1st week taper 1 JR down by 5 min but add 5 min metcon to lifting part

-2nd week taper same JR down by 10 min but add 10min metcon to lifting part

-3rd week taper same JR down by 15 min but add 15min metcon

-4th week = no 20 min JR but 20 min metcon after lifting.

walk2

+

20min body building routine:

5amrap+ A:

sngle ham curl #10 x 9/9

smith squat #66 x 9

#r = 4

--

B: 3:30AMRAP

sb side lunges x 9/9

band abd + p green&blue x 9

#r = 3

--

C: 5amrap

1 leg ball mtn climbers x 9/9

t2bar x 9

#r = 4

--

D: 5amrap

ball surrender squat #10 x 8/8

wide leg dB dL #25s x 9

#r = 3

+

z 5 min fat burn 23:

30/30x5

mtn climbers, monkey pu & jump tuck, side lunge jumps, rockstar burpees, jump lunges

+

JR15 10/35x20

IG TB WO/step20/walk2

 walk2 

--

warm up 2 mi

IG TB KB WO:  15 AMRAP

8/8 rotational clean + squat #30 

8/8 rotational squat + press #26

8/8 snatch + fwd lunge #26

20alt ballistic row #40

#r = 2.5

5min AMRAP:

plnak slide cross kick x 10/10

ab splitter x 8

#r = 2.5

+

step intervals 20min (20/40x20)

4mi hike

 Silver dollar lakes trail

climb/walk2

 walk 2

--

climb:

9,9,10a, 11b (to second to last clip), 11a, 11b (to third to last clip)

TR: 12a, 11c, 11d

LWO/JR20/walk2

 walk2

--

2 min warm up

FT:

suitcase squat #53: 8/8--10/10--12/12--10/10--8/8

ugi elb plank jax (green): 20-25-30-25-20

time: 9:06

10/30x6 (4min)

bottom pistol leg lefts 15R/15L

abd + press (green)

7min AMRAP:

surrender squat #10wv x 6/6

hanging obligues x 10 alrt

sb lunge 2/lunge hop 2 ~ 6 sets #40

+

jr20 10/60x18

🔺 PROG CHANGE! 🔺

I would have started this prog change earlier (9/1) but I have the TØP concert coming up and I wanted to fit into my costume leggings:)

Here's the plan:

• Taper 1 20min jR down by 5 minutes every week. Replace with 5 minutes of metcon workout 
• This lifting workout is switched to a more bodybuilding static routine instead of ZGYM
• On deload week, do 12min workouts every other day BUT repeat taper schedule the follwing week
• After first taper is over, keep it the same for one week.
• The week after start taper of 2nd 20 min JR session by 5 every week
• Should be done tapering by 1st week Dec
• stay with 2, 20min sessions until FEB(!?) then add 1 20min JR sesh back per month until 4 total

*rest-ish: walk2/jr20/mob

 Walk 2

—

Jr20 5/25

+

IG Fmob by physiofix

Climb/5rft2/walk2

 Walk2

Climb:

Lead: 8,8up+down, 11proj 1t, 11 missed top two clips,

TR: 11+, 11+, 11-

+

5rft2 

Lo Imp Lo Body #12

 walk 2

--

2 min warm up

LBLI12 --  2rft:

1. Cross Legged Laying Hip Raise x 15 / 15
2. Kettlebell Elev. Deadlift x 10 #60
3. Kettlebell Swing x 10 #60
4. Suitcase Step Up / Backward Lunge #30 x 8 / 8
5. Weighted Grand Plie #50 x 10 / 10
6. Chair Pistols x 8 / 8

time: 13:30

+

6min AMRAP:

kb knee hugs #18 x15

dB knee raises #15 x 10

BD k2e x 10 alt

#r = 2.66+

~19:30 total time

+

JR20: 10/35x27

Pretend Beach WO v2.0/step20/walk2

 walk 2

--

2 min warm uip

PB WO

P1: 4 min CD (add 1 rep ea round)

dynamic pu/pullup (started assisting at 5 reps)

1/1--->7/7

P2 10/30x 16 (10m):

sb curtsey #40 L

sb curtsey R
mtn sliders

alt L sit leg lifts on blocks

P3: 6min CD (add1/add5 ea rnd)

HSPU (block+plate)/kB swing #50

1/5---->6/(20/30 swings completed)

+

step 20min 20/40x20

*rest: walk2/mob

 walk 2 mi

--

BF upper mob + QL sqz 25s x 5

BF low mob

BC Watermark

walk 2

---

Climbing Watermark BC

 TR: 7+, 9, redo 10a, redo 10a/b

Lead attemp 10a (couldnt do crux move at top), 10a/b (couldnt do move to anchors)

LWO/JR20/walk2

 walk 2

--

'warm up 2

20AMRAP:

split squat #15s x10/10

kb leg lowers #40 x 10

burpee/step up alt x 15

elev glute P #20 x8/8

ballerina squats #60 x 10

#r = 3+

+

jr20: 5/50

*rest ish: walk 2/jr20/mob

 Walk 2

—

Jr20 10/20

+

Mobility physiofix IG

https://www.instagram.com/p/CTaXE9vvfku/?utm_medium=copy_link

L.WO/jr20/walk2

 walk2 

--

2min warm up

elev sumo #60: 8--10--12--10--8

ball pikes:         8--9--10--9--8

time: 5:37

+

10/30x6:

ham ball roll ins 

jump lunges

+

10:27 AMRAP:

ball glute press #60kb

trx reptiles x 8/8

deficit lunges #15s x 8/8

#r. =4

+

jr20 5/25

Black Diamond21-18 mashup/5rft1/walk2

 **SUBBING THIS WO FOR 1 CLIMBING DAY THIS WEEK. (Thanks a lot school.)

walk2

--

2 min warm up

BD MU #21-18 

4rft:

hollow rock to v up x 10

bosu transformer mtn sliders x 10

*upside down row #10 x 10

santana dB plank #20s x 8 alt

hang leg raises x 8

time: 16:36

+ 

5rft1:

kb row #53 x 7/7

seated row rotation #10s x 8

superman lat pulldowns x 10 blue

total time: 27:22

Low Imp Low Bod #13/jr20/walk2

 walk2

--

LILB13: 24ft:

1. 1. Banded Goblet Squat / Heel Raise x 10 #40/GREEN

Pistol Squat x 4 alt. legs

1. 1. Side to Side Banded Squats x 20 #53/green

Pistol Squat x 4 alt. legs

1. 1. Banded Goblet Squat / Heel Raise x 10 "

Pistol Squat x 4 alt. legs

1. 1. Side to Side Banded Squats x 20 "

Pistol Squat x 4 alt. legs

1. 1. Weighted Backward Lunge Slide (lean forward / stay upright) x 10/10--5/5 #40

Pistol Squat x 4 alt. legs

1. 1. Overhead Backward Slide Lunge x 20 / 20 #0

Pistol Squat x 4 alt. legs

time: 19:33

+

jr20 5/40

rest: walk2/mobility

 walk 2

+

BF pancake & middle splits + upper mob

JR Cardio KB16/step20/wlk2

 walk2

--

JRCKB16 2rft:

1. 20 sec high knees/ 20 sec double unders / 20 sec high knees
2. Side to Side Goblet Lunge x 12 #30
3. 20 sec high knees/ 20 sec double unders / 20 sec high knees
4. Weighted Jumps x 12 #30
5. 20 sec high knees/ 20 sec double unders / 20 sec high knees
6. One Arm Elevated Push Up / One Arm Bent Over Row x 8/8 #40
7. 20 sec high knees/ 20 sec double unders / 20 sec high knees
8. Kettlebell Snatch / Weighted One Legged Squat x 10 alt. sides #30

time: 20:47

+

step20

climb/5rft2/walk2

 walk2

---

climb: 

L; 8,9,9, 11 proj (1t!!), 11+ (4t)

TR: 11, 11, 11+ (barely 2 moves), 11-

+

5rft2

rest-ish: walk2/jr20/mob

 walk 2

--

z mob drills5 + hamstring strap hold 1 min ea, pigeon 2min ea, frog with rocking 2 min

+

jr 5/35x30