Glossary of Terms & Emoji's

Glossary of Emojis: 

🔺 = workout program change 

⬆️ = up reps/lbs

🥓🎵✨🔮🦁 (random) = monthly notes & weigh-ins

🔽 = deload week (2, 12min WOs/1TVA alt for one week vaycay///20min tb/JR20 alt x 6 days for two week plus vaycay)

🏖️ = vacation plan & workouts

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Post Climbing Strength:

v2:

[3rft1:

sngl row #55 x 10/10, tri bench dips #20 x 10, pullups 3BW/3asst, hammer curls #20s x 10, front raises #12s x 10, push ups x 8]

3rft2: 

sngl row #55 x10/10, tri kick backs #12s x 10, lat raises #15s x 10, superman lat pulldowns with blue band x 10, db rev fly #15s x 10, hand stand chest taps x 10 alt

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v1:

5rft1:

sngl kb row x 8/8 #50, prone 90* dB raises #3s x 20, Lateral raise #15s x 6 each, superman lat pulldowns with blue band x 10

5rft2:

sngl kb row x 10/10 #50, Lateral raise #15s x 10, bent db kickbax #12s x10, chin ups 3BW/3asst, reverse fly #15s x 10, handstand chest taps x 10 alt

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Jump Rope Combo's

JR2B20:

jump rope includes 2 rounds of burpees

JR4B20

jump rope includes 4 rounds of burpees

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PT (updated 2/16/24)

Ant tib x 25

back ext #20 x 10

incl calf raise #10 x 10/10

superman lat pulldown blue x 10

ant tib x 25

hollow hold 45s

calf raise x 10/10

superman lat pulldown x 10

back ext x 10

ant tib x 25

calf x 10/10

superman lat pulldown x 10

back ext x 10

plank 60s

x1

THEN

prone scorpion twists x 20 total

kneeling band twists x 10/10 (back - push knee in when twisting)

OH lat pull apart x 12

rotator cuff on knee #5 x10/10

1/2 J curl #50 x 10 (sink & hold on last rep)

x2