Lo IMpact Full #2/JR15

15min AMRAP+

1. Weighted wall Sit with KB overhead press #26 x 6

2. Feet up on the wall cross body kicks x 10 alt.

3. Pull up x 2 #6wV

4. KB Pendulum #50 x 10 

5. Hanging knee raises #12 x 10

6. Archer’s Squat Heel lift #26 x 5/5

7. Pull up x 2 #6wV

8. Push Up / bird dog x 10
#rnds: 2 3/4
+
JR15m
10/30--24x

climb/zyoga #46

lead:
5.8, 10b, 10dCLEAN, 10b, 10b, 10b
bouldering: v0, a few v1/2 attempts
-----
zyoga #46

Lo impact full #3/JR15

Ugh, I feel like I've lost my mojo. I can't seem to get a good, solid nutrition plan down. It's literally like I don't care or something. 

o(〒﹏〒)o

Next week I'll shift my focus to body building but I'm not 100% on exactly what I'm going to do yet. The goal is 100g protein a day though.


2min warm up (as always...)

16 min AMRAP

1. Hanging L-Sit Knee Tucks x 5

2. Air lunge / squat heel lift  #26 x 10 alt. legs

3. One leg Mountain Slider x 10/10

4. KB Swing #50 x 10

5. Side Plank Toe touch / push up x 10

6. Pull up x 3  #6wV

#rnds: 3 1/6
+
JR 10/30--24x

Summer Shred #21

Part 1

Ladder: Weighted Jump lunge #10s / push up with reptile knee tuck

10/6  15/6  20/6  25/6  20/6  15/6  10/6

Part 2

Ladder: Hardcore Egg slide to **1ea plank row #20s / **elev sumo #65

6/10  8/10  10/10  8/10  6/10

Part 2

Plank hold x 1 min / Russian Twist with db (20lbs) x 20 reps – 2 rounds

time: 16:49

+

JR15m (10/40--18x)

====

original wo as follows:

Part 1

Ladder: Weighted Jump lunge / push up with knee tuck

10/6  15/6  20/6  25/6  20/6  15/6  10/6

Part 2

Plank hold x 1 min / Russian Twist with KB (26lbs) x 20 reps – 2 rounds

Part 3

Hiit 10/30 x 6 (4 minutes)

JR high knees

KB Swing (Beast 44lbs)

Part 4

Ladder: Hardcore Egg slide to Plank Jack Push Up / Ballerina Plie Squats (bodyweight)

6/10  8/10  10/10  8/10  6/10

tabata fit slide #1 & JR15

10/30 -- 24x

1. Frog slide - 16/12/13/11

2. Weighted Backward lunge slide – L #15s - 13/12/12/10

3. Weighted Backward lunge slide – R - 13/12/12/10

5. Weighted Side to slide lunge #15 - 12/12/12/12

6. Plank slide to cross body slide kick alt. sides - 8/10/10/9
+
10/20--30x JR

lifted butt #19/yoga #48

15 min AMRAP

1. Wide legged Hip Raise to hip abductor press x 20 (black)

2. KB Sumo Squat (3 short reps) to one leg goblet squat x 10 alt #30

3. Wide legged Hip Raise to hip abductor press x 20

4. KB Pendulum (x 5) / Swing (x 5) x 2 sets #40

5. Wide legged Hip Raise to hip abductor press x 20

6. Deadlift to one arm deep squat  x 10 alternating arms #50
#rnds: 2 1/3

+

Zyoga #48

Lo Impact Full #1

16 Min AMRAP 

1. KB overhead press and squat 3/3 #26

2. KB sit up knee tuck / goblet squat x 10 #30

4. KB Deadlift / squat heel lift / goblet squat x 10 #50

5. Pull Up #6wV x 3

6. Frog Slide x 10

7. Pull up #6 x 2

8. Cross body kick slide / reptile push up x 4/4

9. Pull up #6 x 1

10. KB swing #50 x 10
#rnds: 2 1/5 (over time finishing last set)
+
JR15min (10/50--15x)