z lo imp full body #20 p1/jr20

2 min warm up

2rft:

1. Pistol Squat (block assist) 5 / 5
2. Legs Elevated Plank / Leg Elevate Plank Row with Balance Ball #30 x 8 / 8
3. 1 leg elv on ball dL #40 x 10/10
4. trx 1 arm row hold top/slow lower x 6/6

time: 11:10

+

8:50 AMRAP:
kB snatch/lower/squat/press/swing switch #26 x 8 alt
ugi burpee #10 x 8
ball sit up/chop (1 ea side) #12 x 10
1 long jump/2 jump back x 10

#r = 2+
+
jr20m: 5/25

Z strength series (int) #3X

2 mi walk
----
2min warm up

Z strength series (int) #3X
5min amrap:
dL to squat #50/wv#10 x 10
kb sngl OH P #30 x 5/5 (2nd: 4/4)
#r = 2.5
-
5min amrap:
ugi jump lunge twist #10 x 10 alt
1 leg ball mtn climbers x 8/8
#r = 4.5
-
5min amrap:
dL to squat #50/wv#10 x 8
kb sngl OH P #30 x 3/3
#r = 2.5
-
5min amrap:
band dyn squats (blue) x 20
hanging knee raise #10 x 10
#r = 3

^^^^ooooooooo this kicked my assssssssss today!

walk2/jr20/climbWO

walk 2 mi
--
jr20min 5/40
+
climbing 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/jr20

walk 2 mi
----
jr20min 10/60

Z lo imp full body p2/walk2/hangboard

2 mi walk
-
Z lo imp full body p2
3rft:

1. One Legged Deadlift with Row #40 x 8/8
2. Four Legged Rows / Shoulder Taps #25s x 8
3. Shoulder Press in Sumo Squat #15s/wv x 10
4. Weighted Ballerina Squat #25^^nxt x 10 

time: 13:37

+

6:23min AMRAP:
kB swing #50 x 50

plank knee 2 e drops x 10/10

weighted asst'd pistols x 5/5 #5

#r= 2.66
+

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 

Zlo impact full body #21 p1/walk2/5rft

2 mi walk
-
z lo impact full body #21 p1 (20min cap)
3rft:
kb sqt pass under/clean( touch grnd) & press #30/wV#8 x 10 alt
pullup x 5
kb side lunge (opp arm touch to opp foot stepped out) #30 x 10/10
sb knee sqz #35/glute press + chest press #25s x 10
time: 12:19
+
7:41 AMRAP: (blue)
banded burpee x 8
band side lunge jumps x 16
mtn climber 3/kick #12s x 8 alt
hanging knee raise/cross body kick alt x 8
#r = 2.25
~20min
+
5rft:
kb row #50 x 7/7
superman lat pulldowns blue x 10

***DELOAD WEEK + climbing WYO***

Fiiiiiinally. I don't know why I put this off so long. My body is tiiiiiiiiiiired. I think my last one was February!

Mon:
walk 2 mi (6am)
--
2min warm up
(Z 8min tabata #20 v 2.0)
12min amrap:
4 mtn climber/push up x 10
side lunge knee up L #20 x 15
side lunge knee up R #20 x 15
pull ups x 5
#r = 3.75
=====
Tues:
2 min warm up
--
12min AMRAP (by k8*)
plank row x 10/10 #20s
pistol (unassisted) x 5L
pistol x 5R
Hanging bicycles (up&d = 1r) x 6
#r = 4.25
--
walk 2 mi (p.m.)
=====
Wed:
2mi walk
-
10/30x18 (12min) *based on Z 8min Tabata #19*
dB jump lunges #12s
stacked ft pushup/1 reptile each side
DBUs
chin ups
=====
Thurs:
2mi walk
--
2min warm up
-
*based on z 8min tabata #18
kB swing #50 x 15
transformer jax x 12
DB jump squats #10s x 12
Frog jumps x 10
ab splitter x 8
#r = 3 2/5
=========
Off to the rocks in WYO!!!
peace.