jr20/climb wo

jr20min: 10/45x22
--
climb 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

black diamond #2/5rft/jr20

2 min warm up
-
black diamond #2
buy in: straight arm plank hold 1:30
3rft:
kb snatch to squat + press #26 x 8-7-6/8-7-6
wV pullups x 2 #10
ball leg elev pu x 5 #10
wV pullups x 2 #10
criss cross hang knee raise x 6 #10
wV pullups x 2 #10
dB squat and chop alt x 10 #10
wV pullups x 2 #10
time: 13:00
+
5rft:
kb row #50 x 7/7
superman band lat pulldown *blue x 10
total time: 21min
+
JR20 5/30x35

walk2/Z beg cardio #27X!!!

2 mi walk
--
2min warmup

Beginner cardio #27X
20min AMRAP:
dB jump lunge/kick #12s x 12
kB racked curtsey #30 x 10/10
1 leg mtn climber on ball x 10/10
squat/twist jump x 20
**asstd pistol #5 x 5/5
#r = 4 1/5

walk2/jr20/climb wo

walk 2 mi
---
jr20min 5/35
+
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 2mi
—
Jr20min 10/50x20

Walk2/black diamond3/5rft

2 mi walk
—-
Black diamond 3
Buy in: 1 min HS
3rft:
Hanging leg raise/knee raise x 6
Pull-up #10wv x 1
Ball roll in/pu #10 x 5
Pull-up #10wv x 2
Db/ball crunch and chop #12 x 10 (1ea=1rep)
Pull-up #10wv x 3
Fb chest press on ball #25s x 8

Buy out: 1min HS
Time: 13:57
+
5rft:
Sngl row #50 x7/7
Banded lat pull downs blue x 10
Total time: 18:54

walk2/powerband8/hangboard

walk2mi
--
power band #8
10min amrap:

1. Cross Body Knee Up / Squat x 16 - blue/#10 wv
2. Squat / Kick Back x 20 alt. Legs - green/wV
3. Side Step Squat (2 Forward and 2 Back) x 6 sets - green/wV
4. Curtsy / Side Leg Lift x 10/10 - green/wV/#26kb

#r = 2.5

+

10min amrap:

step ups x 10/10

split squat hops x 10/10

side plank leglift x 8/8

kb swing #50 x 15

#r = 3.25

+

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