Summer Shred #39

Buy in: 25 Competition Burpees
Part 1 – 8 rounds: High Knees – 30 sec / Mountain Sliders x 20

Part 2:

1. Weighted Air-lunge to Overhead Squat x 8/8 #18
2. Side to Side Dynamic Push Up x 8
3. Squat Pulse (x3) to Goblet Squat x 8 #50
4. Jump Lunge (x2) to Side Kick x 8/8
5. Weighted Standing Heel Lift x 1610 / Squat Heel Lift x 10 #12s

Part 3

Pull Up #15/10/0dB/ Knee Raise – One Arm KB Swing #40/30

Round 1: 1 – 12
Round 2: 2 – 14
Round 3: 3 – 16
Round 4: 4 – 18
____________

Buy out: Plank Hold – 2min
time: 24:30
+
JRto30
5/25x12 (6min)

climb/jr20

climb:
lead: 8,8,10b project finished!!!, 10d (new project - 1 take), 10c (didnt finish last bolt/anch), 9

JR20
10/50x20

Tabata #7/22min JR

8 min Tabata – 20/10 sec. intervals
1. High Knees Jump squat w/ band
2. Chin Ups #10 dB
3. Double Unders
4. kB Squats #40
5. High Knees kB glute press on ball #30
6. Push Ups
7. Double Unders Pistol L
8. Pistol R
___________
2 rounds

+

JR10/40x27 (22min)

Climb/jr20

climb:

8,8/9,10a/b 1 fall, 10b, 10a 1 take, 9 1 take

Jr20min 

10/30x30

I’ll jump Back into the pull&plank next week, maybe even Friday. I’m beat.

Summer Shred #18/JR to 30min

2 min warm up

Lower Body with Dumbbells – Time Challenge

1) Backward lunge kick ups (DB2g) x 10/10 #15s

2) One Arm DB front Squat heel raise / One Arm DB overhead jump lunge with heel raise x 5/5 #15 

3) One Arm DB Side Lunge Knee Up DB Overhead x 10/10 #15

4) Jump Lunge DB Twist x 20 #15

Cardio HIIT 6 x 15/35 intervals

1. JR high knees       DL R #40

2. Plank Jack Push Up with Power band

3. JR DBUs      DL L #40

4. Curtsey lunge leg lift with Power Band

5. JR high knees      goblet squat #40

6. Squat jump jacks with power band 

ABS & Upper Body – Time Challenge

1. Push Up with L-Kick x 5/5

2. Pull Up / Chin up x 2 sets #10

3. Elbow Side Plank Jack knife x 10/10

_____________

Buy Out: 3 Minute Plank Intervals 10/50 seconds

time: 15:12

+

JR15min

10/20x30

Summer Shred #13

Time Challenge: 5rft

1. Circuit

pull ups x 3

Burpee Jump Tuck x 5

DB Side Lunge to jump squat x 10 alt. legs #15

____________

2. Jump rope / Kettlebell HIIT

30/10 x 6 rounds = 4 minutes

1. JR – High Knees    goblet squat #40

2. KB swing #40

3. JR DBUs    kB split squat L #30

4. KB Pendulum #30

5. JR high Knees    kB split squat R #30

6. KB Swing #40

_______

Buy out: Flying Burpees x 22* (O=20)
time: 15:00

+

JR to 30min
10/30x23 = 15min

climb/pull&plank/JR20

climb:
lead: 8,8,10d fail (3 clips), 10d fail (6 clips -- 2 more than last time), 11a (3 takes, didn't finish)

pull & plank:
5x10 #80 bent bb row
30s plank hold

JR20min
10/40x24