Climb/walk2/5rft2

 Climb:

7,8,9+, 11 new proj (3t), 11- (1t)

TR: 12 (2f), 12- (2f)

--

walk 2

+

5rft2:

row x7/7 #53

windmill  x8/8 #18

HSCTs x 10alt

5mx4AMRAP/Cshred51/walk2/16mob

 walk 2

5amrap A:

dB glute kickback #20^ next time x 9/9

BB glute press #95 x 9

r = 4.5

-

B:

sngl sm squat x 8/8

kb sumo to calf raise #70^ next time x 9

r = 4

-

C:

ab splitter x 9

plank reptiles x 9/9

r = 3

-

D:

Jefferson curl #30 x 9

sngl kb dL #40 x 9/9

r = 2.5

+

Cardio Shred #51:

20min AMRAP (or 3rft)

jump tuck/pistol x 10 alt (block assist)

chin up/pu x 5

dBus x 30s

kB swing #40 x 20

r = 4.25

+

16min hyperbolic stretching front & middle split

*deload week!*

 Monday:

12amrap:

Dip at v abs x 10

Reverse burpee/pistol up/squat down x10alt

WV split squat jumps x 10/10 #10

Asst’d HSPU (2 sm plates/1 yoga block x 8

R= 4

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Tuesday:

Walk2

+

PhysioFix IG F mob

PhysioFix IG groin mob (some not all)

YT upper bod mob

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Wednesday:

Climb

L:8,8,8,11- complete, 11

TR: 12,11,11:

+

5rft1

+

Walk2

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Thursday:

walk 2

+

z mob drills #6 (upper) & BF front splits

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Friday:

Climb G1

L: 7,8,9,11b 1t, 11a, 11b

TR: 12a, 11c

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Saturday:

walk2 

+

hyperbolic program mobility prog: front splits, pancake, upper body

🦃🦃🦃🦃🦃🦃🦃🦃🦃

Sunday:

12min Heart breaker body #3

10/50x12

1. Mountain Climbers (x3) / Lunge Kick up #15s
2. Reptile Santana Push up alt. sides #15s
3. Lunge heel lift / jump lunge #15s
4. Thigh lift (right leg) blue
5. Thigh lift (left leg) blue
6. One leg Hip raise abduction (2/2) #20+green

+

16min hyperbolic stretching front split/pancake

https://hyperbolicstretching.com/dwnldwmn/

New 300 Rep WO (BMS)/JR20/8mob/walk2

 walk 2

New 300 Rep WO FT:

side lunge/knee tuck L - 30 reps

side lunge/knee tuck R - 30 reps

side crunch - 15 reps each side

sB swing - 15 reps each arm

(wide grip) pull-ups - 30 reps

3 pulse one leg 1/2 squats - 15 reps each leg

hanging knee raises - 30 reps

3 low jacks/jump up - 30 reps

triple knee reptile/side step pushup - 30 reps

COMPLETED IN: 20:22 

(BMS!!!! Last time: 21:37)

Here's the first time I did this workout

+

JR20 10/30x30

+

8mob

REST: walk2/mob

 walk 2

+

middle splits + backbending1 (beyond flexibility prog)

LC ladder x3/15metcon/5jr/8mob/walk2

walk2

+

LC ladders:

BB glute press #100: 10--11--12--11--10

L sit holds:                20s-20s-20s-20s-20s

+

Smith lunges #50 (total): 8/8-8/8-8/8-8/8-8/8

hollow rock hip lifts:       10--11--12--11--10

+

dB wide leg dLs #25s:         10--11--12--11--10

hanging windshield wipers:   6--6--6--6--6--6

time: 21:16

+

15min metcon: (amrap)

sB squats #45 x 10

band jack squats x 20 green

kB swints #50 x 15

plank slide under kicks x 10/10

r = 4.5

+

5JR 10/40x6

+

8mob

Climb/walk2/5rft2

 Climb:

L:8,9,10, 11 PROJ COMPLETED!, 11- lead wall 1 t

TR: 12 (1f), 11+/12- (2-3f)

+

walk 2

+

5rfrt2:

row #53 x7/7

prone 90* hand lifts (rotations) x 20

HSCTs x 10 alt

rest-ish: walk2/jr20/f mob

 walk2 

+

jr20 5/25

+

z gym morning mob routine

5amrapx4/JRCKB15/walk2/8mob

 walk 2

5min amrap A:

good mornings #45 x 9

BB dL +#55ea x 9

r = 4

B:

pilates teaser x 18 alt

side plank reach unders x 9/9

r = 3.5

C:

leg ext #25 x 9/9

ballerina sumo #60 x 9

r = 4

D:

band abd + p (yello + green) x 9

cable kickback #15 total x 9/9

r = 3.5

+

JRCKB15 (20amrap)

dBU x 40

kb pendulum to swing #30 x 10

plank jack/cross kick under x 20 alt

JR HKs 90s

curtsey pass under/clean and press #26 x 16 alt

*ugi single leg squat x 6/6

r = 2 2/3

+

8min mob

Ccc highwire/5rft1

 L: 8, 8+, 9 (1t), 9-

+

5rft1

15m FB27(+5)/syep20/walk2/8mob

 Walk 2

15fb #27+5m

15/45x20:

Fwd curtsey/jump squat 

Knee tuck/straddle crunch

Twist squat jump/monkey pu

4 mt climber/1 Superman lat pulldown

Jump lunge knee drive 

+

Step20: 15/45x20

+

8mob

Rest: walk2/mob

 Walk 2

+

Physiofix mob: https://www.instagram.com/p/COAoGwcs4_I/?utm_medium=copy_link

Climb /walk2/ 5rft1

 Auto belay: 8/9, 7/8

L: 9, 11proj 2t, 11- lead wall 1t

Tr: 12, 12-

—

Walk2

+

5rft1

Row

Prone 90* hand lifts x 20

Superman lat pull down blue x 10

LC Ladderx3/10metcon/10JR/8mob/walk2

 walk 2

+

Smith sumo #86: 8--9--10--9--8

hang leg raise:     8------------->all 5 sets

-

Sngl mach ham curl #15: 8/8--7/7--6/6--7/7--6/6

kb side V crunch #18:      10/10 -------------->all

-

sb side lunge #30: 8/8--------------->all 5 sets

ball hc egg:            8----------------->all

+

10metcon:

10 surrender hop ups alt

10 dbl dB snatch #20s

20 box step ups alt

20 TRX reptiles alt

r = 3+

+

10JR: 10/35

+ 

8mob

Restish: walks2/jr20/mob

 Walk 2

Jr20min 10/20

Front splits mob + back bend 1 

https://practice.karindimitrovova.com/courses/725853/lectures/13077181

Climb/walk2

 L:8,9,8, 11proj 2t, 11 3/4 completed,

TR: 12 (2-3f), 11

—

Walk2 

5AMRAPx4/cardio shred52/walk2/8mob

walk 2

+

5AMRAP a: glutes

sngl elev glute press #20 x 9/9

kb curtsey #26 x 9/9

r = 3

b: quad

goblet squat #40 x 9

elev sumo #70 x 9

r = 4

c: core

plank tap outs x 18 alt

seated (hands on blox) leg lifts x 14 alt

r = 4

d: hamstrings

sngl dL #40 x 8/8

ham curl mach #25 x 7

r = 3

+

cardio shred 52

2rft or 20min cap

1. Jump Rope High Knees - 30 sec
2. One Leg Elevated Weighted Lunge Pulse x 10 / 10 #26
3. Jump Rope High Knees - 30 sec
4. Weighted Side Lunge to Squat x 8 / 8 #26
5. Jump Rope High Knees - 30 sec
6. Banded Side Step Squat x 20 / 20 green
7. Jump Rope High Knees - 30 sec
8. Banded Kick Back (x30) / Tippi Toe Squat x 10 / 10 green

r = 2 1/8

+

8mob

300kR21/step 20/walk2

 Walk2

+

300 killer rep #21

3rft:

1. Jump Tuck x 10
2. Spring Forward / Walk Back Push Up x 10
3. Roll Back Pistol Left x 10
4. Roll Back Pistol Right x10
5. Donkey Kick / Kick Through - Left x 10
6. Donkey Kick / Kick Through - Right x 10
7. Split Jump x 10 alt. Legs
8. Jump Jack Push Up x 10
9. Side Lunge Knee Up / Front Kick - Left x 10
10. Side Lunge Knee Up / Front Kick - Right x 10

time: 27:13

+

JR13min 5/25

+

8mob

Rest

 Walk2

+

zgym middle splits drills + random upper body stretches

LBS!!! LC Ladders x3/5metcon/15jr/8mob/walk2

 131.6lbs today CD 16

        ^take weight every cd16/cap at 132lbs!

walk 2

Lower & core ladders: (20min+)

split squats #15s: 8/8--9/9--10/10--9/9--8/8

kb leg lowers:      10 ----------------------->

+

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

plank cross kick sliders:  7/7-8/8-9/9-8/8-7/7

+

wall ball kb glute press #60: 10-11-12-11-10

dip st. knee tux #12:              8-------------->

+

5min metcon (from 5min FB129):

5amrap:

kb jump squat/pu x 5

plank jump tuck/jump tuck x 5

pendulum #30 x 10

3 jump lunge/1 leg pu x 6 alt

r = 2ish

+

JR15 (5/45)

+

8mob

Climb/walk2/5rft2

L: 8,9,9+,11 proj completed!!!!!, 11 proj

Tr: 10+, 11+, 12-

—

Walk2

+

5rft2:

Row 

Windmill

HSCTs 

Restish: walk2/jr20/mob

 Walk2

+

Jr20min 10/50

+

BF lower body mob: https://practice.karindimitrovova.com/courses/725853/lectures/13130026

&

Assorted shoulder mob/stretches

Climb/5rft1/walk2

 L: 8,8, 9+, 11+ (1/2), 11proj 1t, 10- lead wall

Tr: 12

—

5rft1:

Rowx7/7 #53

Prime 90* rotations x 20

Windmill x 8/8 #18

No sLPD today. 

+ walk2

5amrapx4/cardio shred53/walk2/8mob

 walk 2

5 amrap a:

alt archer squats #10wV x 14

sB lunges #45 x 8/8

r = 3

b:

ball pikes x9

dip st v abs x 8

r = 4

c:

wV a - lift x 10/10 #10

band abd & p green+ yellow x 10

r = 3.5

d:

sngl ball ham roll ins x 9/9

rev plank knee tucks x 16alt

r = 4

+

cardio shred #53

20 amrap:

1. L - Handstand on the Wall to Jump Tuck x 5

2. Seated Weighted Knee Tuck / Sit Up to Overhead Press x 10

3. Clean to Squat / Jump Squat x 10

4. ** Box Jumpa x 16

5. Seated Side to Side Knee Tuck x 10

#r = 3 2/5

+

8mob