climb/pull&plank/JR20

Climb:

lead: 8,8,11b project CRUSHED, 10d flail but finished (3 takes), 10b, 10b (2/3 attempt)

PUll & plank:

5x10 #35 single kB row

30s plank hold

JR20min

10/20x40

summer shred #36

Buy in: 25 Burpees
Part 1
2 min High Knees +
4 min Tabata: 20/10 sec intervals with Power Band x 8:
1. DB Jump Squats #10s//2. Power Jack Push Up / Side Plank Leg Lift
Part 2 – KB, DB
1. Pistol Squat / Candle Stick / Pistol / Deadlift (dumbbell) x 8 alt.legs #10
2. One Arm KB Swing / Snatch / Squat x 5/5 x2 sets #26
3. KB Push Up / Overhead Press / Squat Twist Knee Up x 8 #26
_____
2 rounds
Part 3
Chin Up /Pull Up/ Hanging Leg Raise + One Legged Mountain Climber (8 – 9 – 10 – 11 – 12)
***1 pullup/4 pistols (1 leg only)/4 1 leg mtn sliders each leg (4-5-6-7)
+ Buy out: 2 min Plank Hold
time: 25:34
+
JR to 30min
5/30x9 = 5min

Climb/pull+plank/JR20

Climb:
lead 8,8,10d project crushed, 11b project,  
TR: 11c
lead: 10a
TR: 11b

Pull+plank
sngl arm row #40 5x8
plank 30s

JR20
10/50x20

tabata #4/JR to 30min

Tabata Training – 16 x 20/10

1. Box Jump
2. Chin Up / Squat
3. Deadlift to Squat with KB #40
4. Bird Dog / Push Up
5. Side Slide Lunge with overhead press – L #18
6. Side Slide Lunge with overhead press – R
7. Squat Twist Burpee
8. Pendulum with KB #30
+
JR22min
5/25x44

Summer Shred #12/JR to 30

Buy in: Dragon hold x 15 sec + Double Unders x 20 x 2 sets

Part 1 – Upper Body and Arms

HIIT – 6 x 30/10 with dumbbells

1. Plank Row Push Ups #25s

2. Rocky Sit Ups #10s

3. Plank to squat and bicep curl #25s

4. Rocky Sit Ups

5. Power Clean and Press #25s

6. Rocky Sit Ups

Part 2 – Legs

Jump Tuck x 10 / Figure 8 Squats w/ heel raise #30 ladder

10  – 20 – 30 – 20 – 10

 Part 3 – Cardio

HIIT – 6 x 30/10 with Jump Rope

1. High knees *pistol L

2.  Criss Cross Mountain Climbers

3. DBUs  *pistol R

4. Ballerina Plie Jump Squats

5. High Knees *kB alt dL #50

6. Side Jump Lunge knee up
+
JR to 30min
10/40x17 = 14min

climb/pull+plank/JR20

Lead:
8,8, 10c project CRUSHED, 11a (1/2 way shut down!), 10d (1 take, new project?), 
TR: 11b clean

Pull & plank 30s
5x8 #80 bent row//30s plank hold

JR20
10/30x30

Summer Shred #35/JR

2min warm up

buy in: 25 competition burpees

Part 1 – HIIT 45/15 sec (4 min) all with black band on!

1. Side to Side Squat w/Curl #15s
2. Stay Low Leg Lift w/Overhead Press #15
3. Weighted Jump Jack Squat #15
4. Criss Cross Jump Squat

Part 2

1. Jump Jack Squat (x2)/Power Jack Push Ups X 10
2. Weighted Wall Sit w/Abd. Press x 50 #26
3. Wall Climbers x 20 (40 ea leg)
4. Criss Cross Hanging Knee Raises x 10
5. Wall Climbers x 20
6. Criss Cross Hanging Knee Raises x 10

Part 3 – Pyramid

Frog Slide PISTOL SQUAT 2/2, 4/4, 6/6, 4/4, 2/2 / Pull Up (x2)

buy out: 50 jump lunges
time: 20:14
+
JR to 30min
5/35x15 (10min)