walk2/liftedbutt#28/

walk 2 mi
---
2 min warm up

Lifted Butt #28
buy in: 40 abd & press (blue)
-
2rft:
kb glute press on ball x 10 #70
box jump x 10
banded a-lifts x 20/20 (blue)
box jump x 10
archer squat x 10/10
box jump x 10
banded side lunge pulse x 2 ~ 20 alt
box jump x 10
time: 14:39
+
6min AMRAP
asst'd pistols x 6/6
ab splitter x 8
#r = 3

walk2/jr20/climb wo

walk 2mi
--
jr20: 5/30x35
--
climb wo:
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV

walk2/black diamond #8/5rft/hangboard

walk 2
--
2min warm up:
-
black diamond #8
2rft:

1. Chin Up / Pull up x 3 sets (r1 = 10# wv)
2. Russian Twist (x3) / Knee hug (x3) / Plank Jump x 10 #30
3. Chin Up / Pull up x 3 sets (r1 = 10# wv)
4. Side stretch plank knee tuck / plank jack x 20 alt.
5. Hanging criss cross knee raises x 10
6. Weighted Santana Push Up x 10 #10s

time: 16:49

+

5rft:

kb row #50 x 7/7

band superman lat pulldown blue x 10

total time: 23:28

--

hangboard:

beast mode hangboard training 10005A:

1 set/7 reps of 7s hang & 3s off/2:00 rests between sets

open 4, open 4, open 3, open 3, 4finger chisel, 4finger chisel 

walk2/lo impact lo body #9

walk 2 mi 6:15am
--
2 min warmup
--
10min AMRAP:
elev dL #75 x 10
ball kB glute press #40 x 15
kb lat step up/curtsey pulse 2 #18 x 8/8
plie racked calf raises #30 x 20/20
#r = 2.5
+
10min amrap:
band on feet cross body knee up/squat x 20 (light green med)
side lunge jumps (blue) x 20
alt kB swing #30 x 20
#r = 4.33

walk2/jr20/climb wo

walk 2 mi
--
jr20min
5/35
--
climbing wo:
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
           ^^1 left/1 right/2 diagonal
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV

walk2/black diamond #9/5rft/jr20

walk 2 mi
-
black diamond #9
14min amrap:
knee raise/leg raise x 8 sets
hand stand mtn climbers x 12 total
pull up/push up x 8
russian twist x 1/knee hug x 10 sets
#r = 3
+
5rft:
kb single row #50 x 8,8 > 7/7rest
band superman lat pulldowns blue x 10

~20min total wo time
+
jr20 5/45x24

walk 2/Z kettlebell workout #19

615am: walk 2 mi

--

2min warm up

2RFT:

1. Kettlebell Swing to Pendulum x 10 #30
2. kB Sumo squat down/tip toe at bottom/tip toe up x 10 #40
3. Front Squat / Jump Squat x 10 #40
4. Deadlift x 10 #75
5. Kettlebell Snatch / Overhead Squat x 10/10 #18
6. One Arm Squat Swing to Side Lunge x 10 / 10 #26

time: 15:19

+

10/20x8r of pistols (asstd)

+

1min plank hold

~ 20min