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2 problems
2 Turkish Get Ups 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9 45#
2. Full Crimp 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0,

Worked in:
deep squat holds
10 sets of 10 push ups

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Impressive stuff Tim!!

1.14 mi dogwalk
1.32 mi dogwalk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 130 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

129 Push Ups (20, 20, 20, 20, 20, 20, 9)

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions

Rogue Echo Bike
Tabata Protocol
20/10 seconds x 8
51 calories

Banded frog stretch
Couch Stretch
Deep Squat Hold

Bill-I need to get busy on my push ups. You are putting me to shame.

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Tim, I'll bet your shoulder is in better shape than mine!! Great work! BTW, one of my CFWP Instructors has started the 10,000 KBS program!

2.37 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 Scap pulls after a hang
11 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 130 lbs
5 Deadlifts @ 165 lbs
5 Deadlifts @ 200 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs

129 Push ups (20, 20, 20, 20, 20, 15, 14)

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minutes EMOM
1. 15’ rope ascent
2. 15 push ups
3. 15 air squats
4. 15 Bulgarian Goat Bag Swings
5. 6 Ab Wheel Roll Outs
6. 15 Double Unders
5 rounds

Banded frog stretch
Couch Stretch
Deep Squat Hold

Lower body Foam Roll-5 minutes

Nice relaxing session

Bill-Shoulders are pretty good. In the past I have had issues. Now I try to balance push and pull and do a lot of prehab exercises. Hips are my issue these days. I'm trying to get them healthy.

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Tim, That was a good workout! I miss not having a climbing rope!

2.37 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
3 Chin Ups
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

129 Push ups (20, 20, 20, 20, 20, 15, 14)

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5–2-3
Trapbar Deadlift 175, 195, 205#
Ring Dips
Inverted Neutral Grip Rows 10, 20, 30#
Ab Wheel Roll Outs

10 Minute EMOM
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat

Banded frog stretch
Couch Stretch
Deep Squat Hold

My climbing rope was a gift from JT. It goes through an opening in the ceiling all the way to the peak. A touch over 15'. I'm lucky to have it as well as all the equipment in the Shed.

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

10 rounds of:
15 kettlebell swings 44#
5 goblet squats 44#
1 ring muscle up
A new round every 2 minutes.

Rogue Echo Bike
10 calories :39
20 calories 2:50
30 calories 5:57
20 calories 8:25
10 calories 10:00
1 minute rest between efforts

Banded frog stretch
Couch stretch
Deep squat hold

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A nice gift Tim! Great work also!

1.59 mi dog walk
1.58 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull ups
2 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats

5 Back Squats @ 210 lbs
5 Back Squats @ 240 lbs
10 Back Squats @ 275 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs

Single Arm Overhead Squat : 3-3-3-3-3-3-3-3-3-3
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs
3 Single Arm Overhead Squats @ 25 lbs

[I]What was I thinking?!? :yikes:[/I]

143 Push-ups (25, 25, 25, 25, 10, 15, 8)

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.42 mi walk
10 Scap Pulls
3RFT:
Walk, 800 m
5 Strict Pull-ups
10 Push-ups
15 Air Squats

25:46
This seemed easy, till I read they wanted FIVE rounds of Cindy for each round!!

1.8 mi dog walk
10 Scap Pulls
11 Pull ups
2 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
5 Bench Press @ 165 lbs
10 Bench Press @ 190 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

143 Push Ups (25, 25, 25, 25, 20, 15, 8)