Take It Off

4 min yoga warm up

20min AMRAP 

25 speed squats

400m run

10 Push Press (#55)

# sets completed: 4.66

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Sweaty Betties May Challenge!

Add 30s more of jump roping in every day!

Day 1: 10 min (10/50s -- 10x)

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ZWOW #4

4 min yoga warm up

3rounds for time:

50 pendulums

20 burpees

15 kB swings (#30)

10 break dance pushup/toe touch

5 OH squats (each side #30)

2 min JR

time: 22:57

Part 2: 10/20s -- 20x

JR

total workout time: approx 32min

May Goals:

1) 1/2 squash or 1/2 large sweet potato at meal #2

2)           sweaty betties jump roping challenge! starting with 10 min

3)           make one workout video every week

4)          get rid of other sugars but alcohol is ok.

5)           6 workouts a week (2 crossfit/4 bodyrock)

Sweat Like A Pig - Beat My Score!

4 min yoga warm up

10/30s-- 30x:

roll back jump ups - 8/8/8/7/7

previous score: 6/6/6/6/5

dip station oblique lifts - 18/17/17/17/15

15/15/16/17/16

jump rope scissors - 83/83/82/83/83

62/63/68/61/67

sunflower squat R (#30 - heavier than last time) - 9/9/8/8/8

8/9/11/11/11

sunflower squat L - 9/9/8/8/8

8/9/11/11/12

kB situps (#30 - heavier than last time!) - 12/12/11/11/10

6/8/9/8/8

Part 2: 10/20s -- 20x

JR

total workout time: approx 30 min

KILL THE WOD

4 min yoga warm up

For Time:

800m Row (lvl 7)

800m Run

100 Sit Ups

time: 12min 11s

Superset for time: 4 sets, 9 reps

BB curl (#40)

seated cable row (#50) *higher next time!

time: 4:22

total workout time: approx 16 min

1)    rock climbing!

Bikini Bunny Workout

4 min yoga warm up

Part1: 10/50 -- 12x

2 pushup/burpee/jump tuck - 8/7/6

10 high knees/10mnt climbers - 5/5/4.5

2 push ups/jump over sB - 7/6.5/6

1 frog jump & 1 push up - 8.5/8.5/8

Part2: 10/50s -- 3x

ugi wood chop L (#10) - 21

sB wood chop R - 21

knee raises - 21

Part 3: 4 sets of 9 reps for time:

stationary lunges - #60

lateral raise - #12

time: 6:06

total workout time: approx 21 min

300 Rep Fat Slaughter

 4 min yoga warm up

Part 1:10--->1 rep pyramid

kB alt swing (#30)

sB shovel L (#25)

sB shovel R

kB clean & press L (#26)

kB clean & press R

time: 17 min 25s

Part 2: 10/50s -- 3x

reptile pushup on dip station - 12

mnt climbers on dip station - 97

star push ups on dip station - 40

+    rock climbing outside

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Saturday Apr 21:

climbing outside

ZWOW #1

4 min yoga warm up

3 rnds for time:

dive bombers - 10x

burpees 5x

squat/leg lift - 20 each side

burpees - 5x

side plank dips - 10 each

burpees 5x

pistol squats - 10x

burpees - 5x

time: 20min 13s

Part 2: 10/20s -- 20x

Jump Rope

Total workout time: approx 30 min

tues eats:

930 - 2 eggs, salsa, spinach, fruit, 2 strips jerky

1 - southwestern chicken salad, vinegar

5 - jerky, veggies

715 - chicken, broc slaw, blueberries, 2 glasses of red wine

Something To Sweat About

4 min yoga warm up

Part 1: AMRAP in 15 min

8 - dynamic squat/jump lunge combo

4 - tree pull ups

8 - single leg square plank jumps (alt.)

4 - tree pull ups

8 - star crunches (each side)

#sets: 4

Part 2: 10/20s -- 20x

Jump rope

ZWOW #11

4 min yoga warm up

Part 1: AMRAP in 15 min

10 mule kick & jump up

10 sumo push ups

20 side jump lunges

#sets: 9

Part 2: 10/20s -- 20x

Jump rope

total workout time: 25 min

Sexy Hot Cool Workout

4 min yoga warm up

Part 1- 6 rounds for time

10 Hi knees

10 dynamic pushups

time: 4:57

Part 2: 10/50 -- 8x

elevated pushup/knee tuck - 8/10

step ups L - 22/22

step ups R - 21/22

reverse knee tucks - 30/32

Part3: 6 rounds

10 mnt climbers (20 total)

10 jump lunges

time: 3:59

Part 4: 5 min JR

10/50s -- 5x

total workout time: approx 22 min

fri eats:

830 - 3 eggs, spinach, fruit, salsa

1130 - turkey, cabbage salad, 1/2 cup walnuts

3 - jerky, apple slices, veggies

7 - sea bass, salad

Beach Hottness

4 min yoga warm up

10/40s -- 30x

side lunge hops (alt) - 37/34/34/32

air chair - 57/55/60/57

spider pushup - 12/13/14/14

1/2 burpee - 25/2524/24

chin ups on tree - 8/8/8/8

sprinter abs - 20/19/19/20

25 min workout

thurs eats:

830 - 3 eggs, fruit, spinach, salsa

1130 - shrimp, grapes

230 - salmon, spinach salad, 1 glass red wine

7 - steak, asparagus 1 glass of red wine

Sweaty Beast

4 min yoga warm up

20-15-12-9

JR (200-->150-->120-->90)

push up/toe touch

jump squats

mnt. runners

mnt lunges

time: 23min 43s

wed eats:

930 - 3 eggs, spinach, salsa w/ fruit

12 - tuna pkt, brocolli slaw

3 - 1/2 cup walnuts, 3 pcs jerky, carrots/celery

7 - sea bass, veggies, 1/2 medium sweet tato

ZWOW #12

4 min yoga warm up

Part 1:AMRAP in 10 min

alt. pistols - 10x

low jacks - 20x

dynanic burpees - 10x

low jacks - 20x

Part 2: 10/50s -- 10x

Jump Rope

Total workout time: 25 min

mon eats

730 - 3 eggs & spinach salsa, 1/4 melon

11 - leftover caulifower rice w/ sausage, small sweet potato, 1 tbsp flax oil

3 - tuna pkt, stir fried veggies, 1/4 cup almonds

730 - ground bison, salad, carrots w salsa & gauc dressing

tues

645 - coconut cappuccino shake

1030 - home made beef jerky, veggie sticks, apple

3 - 1/4 cup nut raisin mix

5 - salmon, salad

7 - 1/4 cup nuts

ZWOW #10

4 min yoga warm up

Part 1:AMRAP in 10 min

JR High knees 100

reptile 180 burpees - 20

kB dead lift jumps - 20

# rounds completed: 3

Part 2: 10/30s -- 15x

Jump rope

total workout time: 20 min

Hard Tight Rep Challenge

4 min yoga warm up

10 reps --->1 rep pyramid for time

tuck jump, sB OH reverse lunge R then L (reps each side!)

elevated tricep pushup

exploding upright row

jG upside down inverted row

time: 36min 53s

**holy shit this was REALLY FREAKING HARD!!!

BB Bi’s & Tri’s: supersets!

dB hammer curl (#20)

OH tri ext (#25)

3/10

time: 2:57s

total workout time: approx 40 min

wed eats

730 - 3 eggs, spinach, salsa, 1/4 cantaloupe

11- chicken, 1/4 squash w/ 1 tbsp flax oil

1:30 - beef jerky, broccoli/mushroom stir fry, 1/2 cup nuts

5:45 - beef jerky, carrots & 3 tbsp gauc, 1/4 cup sausage/cauliflower rice recipe

*feeling very full all day although very hungry come breakfast time.

We Found Love

4 min yoga warm up

Part 1: AMRAP in 10min:

1 dive bomber/1 knee raise

#: 46 reps

Part 2: 10/20 -- 20x

JR

BACK: bent BB row (#55)/one arm dB row (#25) 4/10

time: 4:18s

total workout time: approx 24min

tues eats:

730 - 3 eggs, spinach, salsa, grapes

11 - beef jerky (home made WOOT!), 1/2 squash w/ 1 tbsp flax oil

215 - 1/2 cup thai curry (chicken/veggie), 1/3 cup nuts

6 - 1 cup curry w/ spinach

AS YOU CAN SEE, I HAVE NOT BEEN DOING WELL AT GIVING UP NUTS:(:(:(:(:(:(:(

Tighten It Up

Part 1: 10/50 -- 12x

sB shoulder lift and drop L & R - 11/10/9

1 leg push up & jump over sB - 7/7/7

sB 10 high knees/10 mnt climbers (#40) - 4.5/4/4

knee tucks & explosive star jump - 23/20/23

Part 2: 10/50 -- 3x

star crunches - 24

side plank oblique dip L - 28

side plank oblique dip R - 26

LEGS: walking lunges (#25 dBs)/BB full squats (#55) 3/10

time: 5:11

total workout time: approx 21min

+ indoor rock climbing

mon eats:

730 -- [from scratch] cappuccino protein shake, 1/2 cup grapes

11 - ground bison, salad, 1 tbsp flax, 1/2 large sweet potato

3 - 1/4 cup nuts, tuna/veggie stir fry

8 - 3/4 cup thai chicken/veggie curry

Here Comes Summer

Sunday’s Workout - April 1st

7.5 mile hike in RMNP

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Here Comes Summer Workout - April 2

500m row (lvl7: 2:20 ave)

side plank dB raise/dip L (8# dBs) - 25 reps

side plank dB raise/dip R - 25 reps

single leg burpees L - 25 reps

side lunge hops L - 50 reps

side lunge hops R - 50 reps

500m row

one arm pushup L - 25 reps

one arm pushup R - 25 reps

single leg burpees R - 25 reps

sB back lunge kick up L (#40) - 50 reps

sB back lunge kick up R - 50 reps

500m row

TIME: 31min 33s

1.     SHOULDERS: BB front raise (#30)/Rev fly (#15) 4sets/8reps (superset)

time: 4:03

total workout time: approx 36 min