Fat Burn #108/walk2/jr20/Lmob

2 min warm up

5min 12MIN Fat Burn #108:

12+amrap:

side plank k2e to pu x 5/5

3 split squats #20s/pu x 4 sets each leg

kb knee tuck sit ups #26 x 20

curtsey/clean/side lunge #26 x 5/5

#r = 2.25

+

jr20: 10/30x30

--

walk 2

+

Lmob

WOD/walk2/jr20

 walk 2 mi

+

WOD:

part 1: 4rft:

sb good mornings #35 x 12

sB step ups #35 x 8/8

time: 7:45

+

3rfrt:

50 mtn sliders

25 goblet squats #26

15 burpee bar hop overs

toatl time: 19:45

+

jr20 10/45

Control & Cardio #6/jr20/uMob

 2 min warm up

control & cardio #6

1. Hanging Oblique Pistol Leg Raise x 6

2. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

3. Hollow Horizontal Scissors (x8) / Pistol Squat x 6 alt. legs

4. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

5. Kettlebell Windmill x 4/4 (you can do 5 reps if you're really strong or have a lighter kettlebell)

6. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

7. Side Plank Star (10 sec) / One Legged Push Up x 6 alt. legs

8. Kettlebell Swing x 15 + Scissor Lunge Jump / Side Kick x 10/10

time: 11:30~ (added reps from 1st adn 2nd to 12min)

+

tabata: 10/20x8

pistol squats alt rounds

+

jr20 10/40

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uMob (w/ qL sqz mod)

*rest: walk3

 rest:

walk 3 mi

G1 climb/jr20/walk3/5rft1

 Climb:

Lead: 9,7,8,10b lead wall clean, 11a, 11a

TR: 12a 1 fall, 11c 1 fall

—

Jr20min: 10/20

—

Walk3 

—

5rft1:

1 arm row #50 x8/8

Bent row w/ rotation #8s x 10

Superman lat pulldown blue x 10

WOD/walk3/JR20/Lmob

 walk 3 mi

WOD:

A: FT

4/4 tempo front squats x 10

time: 1:20

B: 4rft:

8/8 deficit lunges #12s

12 BB glute press #85

30 side lunge hops 

time: 9:39

C: tabata 10/20x8 (4min)

ab splitters

kB snatch #30 (alt/L/R/alt)

+

jr20 10/30

+

Lmob front splits

Deload week!

 4/1/21:

Muscle max out 

10/50x12

1 leg crawl out/pu/pike press/ stand L

Burpees 

1 leg crawl out/pu/pike press/ stand r

Ninja jump tuck

Twisted climber

Ankle wrap pistols alt 

—

4/3/21:

12min+

Band bent row x 12

Plank knee drops x 10/10

Bb curtsey #30-40 x 10/10

Knee hugs x 20

DBUs x 50

#r = 3

—

4/5/21:

10/20x8: burpee jump tuck/split lunge hop jump lunge

10/20x8: bb side lunge #30 L/R

10/20x8: HSCTs/plank cross kick

—

4/7/21:

12amrap:

Bb step ups #30-40 x 10/10

Transformer Jax green x 10

Sit up clap unders x 16

Glute abd&p green x 12

#r = 4