climb/5rft/JR20

Auto: 7/8

Lead: 8, 11b?!?!?, 10d project, 10b, 9/10a

—

5rft:

Single kB row #40: 2x10, 3x8

Banded Superman lat pulldowns x10

==

JR20min 10/30x30

walk 2/JR20

walk 2mi
+
JR20min 10/50x20

killer legs #9 (20m)

2min Z warm up
==
Killer Legs #9 (20min)
1 round: (bar assisted)
1. Ballerina plie squat to curtsy lunge x 10/10 
2. Small DB Ballerina Hip Abductions x10 / hip extensions x 10 – on each leg #5
3. One arm KB weighted ballerina plie squats 10/10 #40
3rounds:
1. Split Jump to Jump Lunge x 10 alt. legs
2. KB weighted Backward lunge to one leg squat x 10/10
3. Side kick (x5) / Jump tuck (x5) x 4 alt. legs
time: 17:58
--
tabata active planks 10/30x3 (2min)

***Wooooooo! Excellent workout!!!

JR20min/walk2mi

JR 20min
5/30
==
walk 3mi

*NEW PROG* 20min Lower (Lo Imp Lo Bod4)

I've been exhausted lately from the 40min workouts so I'm switching to: 2 x 20min lower body (zgym) & 2 x 20min JR over 4 days. Keeping the climbing/5rft/JR20 on 2 days as well. Then I'm going to try 3mi/3mi/2mi for walking whenever I can squeeze it in!

Z's 2min warm up

Low Impact Lower Body #4 (Zgym membership)
20min count down:

Buy in: 1 leg elev wall sit 30s/30s + wall sit 30s
--
3rounds:
dBUs* x 40
dBL dL/side slide lunge #30 x 10alt.
--
2rounds (blue band):
band hip lift + abduct x 20/ballerina abd x 20
band ballerina squat/abd x 20/side step squat w/ kB #30 x 20
jump lunges x 20
band low curtsey to low squat x 10/10
--
2min tabata time filler:
10/20x4 = inclined split squat L/active plank/inclined split squat R/active plank

Climb/5rft/JR20min

Climb:

Auto: 7, 7, 7

Lead 10c (3takes)

TR: 12a (1fall), 11b, 11b, 10d

==

5rft:

Single kB row #40: 2x10/3x8

Banded lat pulldowns x 10 (blue)

==

JR20min 

10/20x40

*~*~*~*12min FL Workouts!*~*~*~*

Thurs 3/28:
12min+ AMRAP:
Plank walk out/dive bomber x10
Jump lunge x 15
Back lunge jump up x10/10
Side plank dips x10/10
#rnds: 4
(Adapted from Z’s hotel room workout from Boston)
===
Fri 3/29:
10/50x12
Box plank band abd x10/jump squats x10
Tree pull-ups
Alt. Pistols
Staggered pu burpee
==
Sat 3/30:
12min + AMrAP:
Squat jump row touch x 15
Knee up crunch/tap down x 15
Banded curtesy lunges x 15/15
Shoulders up leg ext/hip raise x 15
#: 3 3/4
(Adapted from Z’s beginner legs & abs workout)

==
Sun 3/31:
12min+ AMRAP:
Side jump lunges x 20
Front/ back jump burpee x 10
Split hops x 10/10
Elevated single glute press/dbl x10
#: 4
(Adapted from ZWOW #20)

==
Mon 4/1:
12min+ AMRAP:
Plank knee tuck to cross kick/1 leg pu x 10alt
Pike jump to pistol x 10 alt
Rev plank tip toe leg lift x2/side plank star hold x5/5
**banded Superman lat pulldowns
#rnds: 2
(Adapted from Z’s 5min fat burn #117)
    ^^^super didn’t love this workout:(
==
Tues 4/2:
12min+ AMRAP:
Comp burpee jump tuck x 10
Banded low jacks x20
Stc mtn climbers x 20
Superman Banded lat pulldowns x 20
Knee hugs x20
#: 3 1/3
(Adapted from ZWOW #42)
==
Wed 4/3:
10/50x12
Banded side to side squat (blue)
3 tippy toe squat abd/1 jump tuck
Banded squat Jax
(Adapated from Z’s fB lower body band WO

Tomorrow is a rest day and a get back home day.
:(