walk 2 mi/7x3 WO

walk 2 mi
--
21min total:

7min amrap A:
fig 8 squat x 16 #50+wV
plank slider cross kick x 8/8
elev dL #65
#r = 3.66
-
B:
butt band assisted pistols x5/5 (purple wod)
jump lunge to jump squat x 20
BB glute press #70/green
#r = 3
-
C:
kB side lunges #18 x 8/8
v-up tap down x 14 alt #wV on chest
kB elev sumo #65 x 8
#r = 3

Climb/5r

Lead: 8,8

Lead: 11a/10d project (2), 11b (2), 10c (1), 10b (1)

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

—

Deload week! MT workouts (12min)

Sat 12/21: off (driving day!)
—
Sun 12/22
2min warm up

12min AMRAP:
10 table row (single eccentric lower alt)
5/5 front loaded pistols
10 ab splitters
20 jump lunges
#r= 3.5
—
Mon 12/23:
2m warm up

12min amrap:
Ball split squat #15s x 10/10
Ball pike x 10
Side jump lunge alt (green) x 20
Band Superman lat pulldown x 10 (y&blu)
#r= 4
—
Tues 12/24:
2m warm up

12min amrap:
Hspu x 5
Sngl ham ball Rollins x 10/10
Bird dog x 10/10
Band dyn squat x 20 green
r= 4.25
—
wed 12/25

2min warm up

12min amrap:
chair step ups #12s x 10/10
table row (single eccentric lower) x 10 total
side lunge hops x 10/10
side plank dips x 10/10
#r = 4
--
thurs 12/26

***cross country skiing 3.5mi***

--
fri 12/27
 2  min warm up

12min amrap:
jump squat (green) x 20
ballerina sumo #30 x 10
running man sit ups x 20
push ups x 10
#r = 4.25
--
sat 12/28

2min warm up

12min amrap:
superman lat pulldown (blue & yellow) x 10
surrender squat to hop up x 10/10
ball 1 leg mtn climbers x 10/10
single dL #30 x 10/10
#r = 3.75
--
sun 12/29:

off (driving day)

climb/5r/jr25/walk2

Auto: 8, 9, 10a

Lead: 11a/10d project (2), 10d

Tr: 12a project, 11c,  slllllllop today

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

—

Jr25

5/40

walk3/6minx3+3 wo

walk 3 mi
--
20min cap:

6min amrap A:
ballerina sumo squats #50+wV x 8
hanging obliques x 8/8
#r=4.5
-
B:
wV surrender squats x 6/6
single ham curls #15 x 6/6
#r = 3.5
-
C:
ball kB glute press w/ blue band #50 x 8
kB ext obliq leg lowers #40 x 8
#r = 3
-
2min burnout: dB static lunges x 8/8
#15s > 12s > 8s > 6s

climb/5r/jr25/walk2

Auto: 8, 9

Lead: 11a/10d project (2), 11b pro (1), 10b/c (1), 10b, 9

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10
---
jr25min: 5/25
--
walk 2mi

walk3/6minx3+3 wo

walk 3 mi
**butterfly stretch 2min PNF**
--
20 min cap:
6min amrap A:
smith squats #50 (5riser butt touch) x 8
ball 1 leg climber x 8/8
#r = 4.5
--
B:
bench 1 leg squats x 5/5
elev dL #60 x 8
#r = 3.5
--
C:
sngl leg elev glute press #20 x 6/6
v-up tap down (1 ea) #10wV x 14alt
#r = 3
--
2min burnout: ball single ham rolls 8/8>7/7>6/6>5/5

**IT stretch 2 min each side**