15mFB29+5/step20/walk2

 walk 2

--

15min FB29

10/50x20:

1. Twist Squat / Side Kick

2. Tranformer Plank

3. Side Lunge / Knee Up/ Curtsy - L

4. Side Lunge / Knee Up/ Curtsy - R

5. Crab Dance

6. Reptile Plank

7. High Knees (x5) / Squat

8. Hollow See-Saw

9. Kneeling Lunge / Side Kick - L

10. Kneeling Lunge / Side Kick - R

11. Jump Forward / Back / Monkey Push Up

12. Jack Knife / Mermaid - L

13. Jack Knife / Mermaid - R

14. Up Dog Push Up / Criss Cross Knee Tuck

15. Lunge Jump / Jump Squat

r = repeated in extra 5 min

+

step 20

Jan 2014 mash up/JR20/walk2/8mob

 walk 2

+

Mashup:

smith squats #66 x 10-10-10-10-10

1 leg ball climber 7/7-8/8-9/9-8/8-7/7

time: 5:50

&

10/30 x 6 (4m)

ab splitters

1/2 burpee dL #95

&

10:10 AMRAP:

alt dip st leg lifts x 20

sb curtsey #35 x 10/10

1 leg surrender to jump tuck x 10 alt

r = 3.33

+

jr20: 5/55

+

8mob

1 min pigeon ea

1 min frog

1 min strap hamstring ea

1 min wall hip flexor w/ block ea

1 min TFL ball rolling

Rest: walk/mob

 Walk 2

+

Ig full bod mob: https://www.instagram.com/p/CVnWo8RJhfA/?utm_medium=copy_link

+ 8min mob

Highwire

Ccc - high wire

TR: 8+ nickel & dime, 

L: 9-

Tr: 5th of July 9+, everything rhymes oranges 9+

Lead: 8 pony express, part of 8+ poker face

*restish: walk2/jr20/mob

 Walk 2

+

Jr20: 10/30

+

BF middle splits & back bending lvl2

BB20/JRCKB#16/walk2/7mob

 walk 2

+

BB20:

5 amrap A:

sB goodmornings #35 x 9

landmine sumo hack sqt +#35 x 9/9

r = 3

B:

ball knee tucks x 9

plank slider reptiles x 9/9

r = 4

C:

elev dL #60 x 9

band clams green x 9/9

r = 4

D:

plate/band monster walk f/bk #25/green x 9f/9bk

plate kneeling sngl leg squat #25 x 9/9

r = 3

+

JRCKB #16 (20metcon)

1. 20 sec high knees/ 20 sec double unders / 20 sec high knees
2. Side to Side Goblet Lunge x 12 #26
3. 20 sec high knees/ 20 sec double unders / 20 sec high knees
4. Weighted Jumps x 12 #26
5. 20 sec high knees/ 20 sec double unders / 20 sec high knees
6. *kB glute p/band abd x 12 green/#40
7. 20 sec high knees/ 20 sec double unders / 20 sec high knees
8. Kettlebell Snatch / Weighted One Legged Squat x 10 alt. sides #26

R = 2 1/8

+

7min mob

15m FB #28+5/step20/walk2

 2 min warm up

20min FB #28:

45/15 second intervals

1. Archer Squat / Knee Up - L
2. Archer Squat / Knee Up - R
3. Negative Push Up
4. 180 Squat Jump / Plank
5. Figure 4 Side Plank Lift - L
6. Figure 4 Side Plank Lift - R
7. Pike Press / Archer - alt. sides
8. Hollow Hip Raise
9. Overhead Squat to Jump Tuck
10. Leg Cross Body Push Up - alt
11. Jump Lunge / Overhead Tippy Toes Squat
12. UpDog Push Up
13. High Knees (x3) to Squat - alt.
14. Quad Shoulder Tap with Leg Extension - alt.
15. Forward Lunge / Twist - alt.

red = repeated for extra 5 minutes

+

step 20

+

7mob:

1 min block pigeon L

1 min block pigeon R

1 min frog

1 min strap hamstrings L

1 min strap ham R

1 min wall hip flexor L

1 min wall hip flex R

+1 min TFL ball roll L 

+

walk2