Go Kaleo 4/1/12

5 min yoga

SS: tri/back 3/10
cable tri pressdown #50/rev fly #15^next time
OH ext #27.5/dBl arm row #25
time: 5:04

Go Kaleo 4/1/12
3RFT
hamstring ball curls - 20x
sumo dL hi pull #55 - 20x
plank jax - 20x
dB squat & shldr press #15 - 20x
plank knee tucks - 20x
time: 14:07

total time: ~19 min

thurs eats:
710 - banana strawberry protein shake
11 - leftover turkey chili, raisins, apple
4 - pB & apple, nuts, bite of pizza
7 - leftover salsa chicken, spinach salad

Give It To Me & WO Video!

5 min yoga warm up

SS: shldrs & bi  3/10
BB OH press #35/BB curl #35
2) T - raise #10/concentration curl #15
time: 7:00

Give It To Me Workout
10/30 -- 17x
burpee box jump ups - 5
dynamic squats - 20
knee hugs - 10
tri dips (dip station) - 11
JR - 83
plank row #20s - 12
twisted climbers - 16
sB low lunge backs #30 - 15
plank knee tucks - 14
ugi burpees #10 - 8
JR - 81
sB full squats - 11
handstand chest taps - 6
plank
plank
mnt lungers - 6
JR - 74

total time: ~18 min

tues eat:
715 - banana/strawberry protein shake
1045 - 2 eggs, 1/4 cup black beans, salsa, apple, small pc paleo pumpkin bread
230 - 1/2 cup paleo peppermint candy cane ice cream, raisins & nuts
8 - leftover turkey chili
930 - apple & pB

wed eats:
845 - banana/peach protein shake
1145 - 3 eggs, black beans, salsa, raisins
3 - turkey salad, cran sauce, nuts, apple
8 - salsa chicken w/ brown rice, candy cane stick

ZWOW #34

3min yoga warm up

SS: back/tri 3/10
1) bent row #65/skull crushers (palm up) #12
2) incl. 90 degree row#17.5/1 arm kick back #15
time: 7:20

ZWOW#34
4RFT:
dB squat hops #15s - 20x
dB bent row #15s - 20x
dB walking lunges #20s - 20x
plank dB pulls #35 - 20x
time: 15:07
(finished 3 rounds in 11:04)

total time: ~22min

mon eats
8 - banana/pineapple protein shake
11 -pB & j on a paleo tortilla, apple
2 - tuna salad, spinach salad, raisins, brown rice
830 - 1/2 cup turkey chili w/ 1/2 slice pepper jack

Strong & Sexy

3 min yoga warm up

SS: legs/bi 3/10
1) dBl leg ext #66/cable curl#20
2) sumo dL #75/dB hammer curls #20s
time: 6:51

Strong & Sexy Workout
10/50s -- 12x
1) Ugi Squat & Chop #10 -21/18x2
2) Plank sB Jump Overs - 37/38/36
3) Reptile pu on dip station - 6/10/10
kB swing #26 - 21/18/17
AB BONUS 10/50 -- 3x
Bench V-ups - 24
Ugi 3 pt jump chop one side - 9
sB pullover sit ups #30 - 9

total time: ~22 min

sun eats:
8 - banana/pB protein shake
1130 - bell pepper sandwich w/ leftover turkey, blue chips, apple
330 - slice of paleo pumpkin bread, apple, dried papaya
730 - turkey, cranberry sauce, brown rice

L.A. Hard Bodies

5min yoga warm up

2SS: shldrs/bi - 3/10
1) lat raise #12/lat pulldown #126
2)cuban press #12/1 arm row #25
time: 7:27


L.A. Hard Bodies
10/30s -- 18x
JR hi knees - 78/81/79
stability ball ab chopper - 11/12x2
JR - 82/83/78
inverted row - 13/14/15
JR - 77/79/80
ugi 1-2-3 sumo jump (#10) - 9/10/11

total time: ~20 min

Busting Ass

5 min yoga warm up

For time:
breakdance pu - 50x
lunge back/kick up - 25 each leg
reptile on the run - 50x
knee hugs - 50x
tricep plank ups - 50x (1/2 full, 1/2 knees)
lat hop/side lunge - 50x
time: 18:15

Go Kaleo #44 & Baby Bomb

In the mountains outside Canon City for Thanksgiving! About to drop the baby bomb on every :D


Go Kaleo #44
5 min yoga warm up

10RFT:
10 plank jacks
10 jump squats
10 mtn climbers (each)
10 push ups
time: 15:24

Lean Lust

5min yoga warm up

2SS: legs & tri: 3/10
1) back squat 75#/one arm pu
kB single dL #35/weighted bench dips #35
time: 10:25

Lean Lust
10/50s -- 18x
kB swing (alt arms) #30 - 32/28/34
10 kick ups/10 mtn climbers - 4x3
sB lift to side lunge #30 - 7x2/6
pu/monkey pu combo - 6x3
elbow plank jax 2, up to full plank w/ sB drag #30 - 6/7/8
elevated knee tuck pu - 7/6/7

total time: ~29 min

mon eats:
730 - paleo pumpkin bread, apple
1040 - banana protein shake, raisins, a couple bites of pizza
2 - beef jerky, spinach salad, nuts
430 - paleo pumpkin bread
830 - chicken fingers w/ honey mustard dipping sauce, veggie sticks

Hot Body On Me

5min yoga warm up

2SS: back/bi 3/10
1) rev fly #12/BB curl #35
cable row #66/preacher curl #12
time: 6:35


Hot Body On Me
10/50s -- 12x
sB squat/leg abd #30 - 20/17/17
one leg inverted row (alt legs) - 17x2/18
3 pike press/5 ski jumps over sB - 3.5/4x2
ugi plank jack then jump in (1 each = 1 rep) - 13/16/17

total time: ~19 min

sun eats:
810 - 3egg paleo pancakes
1130 - leftover WF sonoma chicken salad, 2/3 yam in coc oil, 2 tsp coc butter
230 - pina colada protein shake
430 - slice of paleo pumpkin bread
8 - cashew chicken/lo mein noodles

Slippery When Wet

5min yoga warm up

2SS: 3/10 - legs/tri
1) split squat#20/narrow press +40#
GHRs/OH ext #27.5
time: 8:05

Slippery When Wet
3RFT:
ninja jump, sB squat2OH then squat n'press #30 - 10x
leg lift/reach through/hip lift abs - 10x
1/2 burpee jump ins, pu, 180 jump - 10x
ugi OH jump lunge and chop #10 - 10x
time: 15:20

total time: ~24min

Put It Down On Me

5min yoga warm up

SS2: 3/10 back/bi
1) lat pulldown #116/concentration curl #15
bent BB row #65/dB hammer curl #15s
time: 7:53

Put It Down On Me
10/30s -- 18x
JR - hi knees - 84/82/79
commando pu - 4.5/5/5
JR - 80x2/72
kick over & knee raise (d. station) - 8/8/7.5
JR - 72/81/80
long arm crunches on ball - 12/14/12
total time: ~20 min

thurs eats:
710 - paleo cereal
11 - leftover jambalaya, 1/4 yam in coc oil
230 - protein hot chocolate, brussel sprouts, apple, mac nuts
845 - leftover jambalaya, pecans, 2 kiwi

Killer 300 Rep Workout

Wednesday’s Workout:
Indoor rock climbing 2.5 hrs

=====================

5min yoga warm up

2SS: legs & tri: 3/10
1)walking lunges #22.5/OH dB ext #25
2)front squats #55/dBl kickback #15
time: 8:22

Killer 300 Rep Workout
FT:
sB Side lunge tuck L #30 - 30 reps
sB Side lunge tuck R - 30 reps
plank jump in & out then roll over - 30 reps
side V L - 30 reps
side V R - 30 reps
kB swing L #26 - 30 reps
kB swing R - 30 reps
assisted pull ups - 30 reps
1/2 pistol pulse 3x & switch - 30 reps
hanging knee raises - 30 reps
1,2,3 low jacks then wide squat jump - 30 reps
1,2,3 plank reptiles, walk out wide pu - 30 reps
time: 24:10

total time: ~33min

mon eats:
810 - 3 egg paleo pancakes
1130 - 1/3 yam w/ coc oil, bbq chicken
2 - 2 tbsp cashew butter, apple, broccoli in ghee
4 - paleo pizza (1 slice)
730 - ground beef, spinach salad

tues
730 - paleo cereal & pineapple slices
1030 - protein hot chocolate, apple
230 - ground beef with broccoli in ghee
9 - mac nuts, leftover slice of paleo pizza

wed
730 - paleo cereal & 2 tbsp raisins
11 - 2 egg omlette with turkey, almond cheese & salsa, 2 oranges, blue chips
4 - ground beef,  brussel sprouts, raisins
8 - jambalaya

Drop It Like A Squat

5min yoga warm up

2SS: back/shldrs 3/10
1 arm dB row #25/lat raise #12
pull ups (1/2 full/1/2 assist)/alt. OH press #15
time: 7:43

Drop It Like A Squat
10/50s -- 6x each couplet
1) one pu/walk over - 13/10/9
2) mtn climbers - 73/72/70

3) dB plank pu, row, step fwd each leg, side plank raise & dip #10 - 3x2/2.5
4) BB pu clean, press and row #30 - 4/3/4

5) tricep pu jump tucks - 7/6/6
sB OH lunge fwd, then press #30 - 6x3

workout time: ~26 min
***this was a really hard upper body workout today!!

sun eats:
830 - paleo cereal
12 - bbq chicken, 1/2 yam w/ coc oil & raisins
3 - ground beef, apple, paleo granola
730 - 2 slices paleo pizza, 1 orange

Kill It! & A Video 4U

5min yoga warm up
SS: tri 3/10 skull crushers #12/cable press down #50 (4:44)

A video for you today!

Kill It!
10/50s -- 12x
kB snatch #26 (alt. L & R) - 21/18/17/15
JR - high knees - 131/123/123/119
inverted row (upside down!) - 17/16/15/15

total time: ~17 min

sat eats:
730 - protein hot chocolate, banana
11 - bbq chicken, 1/2 yam w/ coc oil
230 - 2egg/veggie stir fry w/ liquid aminos
430 - paleo granola
7 - ground bison, spinach salad

Super Hot Shape Up

Wednesday’s Workout:
Indoor climbing and bouldering (v2s!!!)

============================

5min yoga warm up
SS: legs 3/10 back squats #75/BB lunges #50 (7:05)

Super Hot Shape Up
p1: 10/50s -- 12x
sB OH k2e, sB to ground, plank jump out, back to OH - 5/5
plyo push up (low to high surface) - 16/16 mostly on knees
sB OH k2e, sB to ground, plank jump out, back to OH - 5/5
one leg bridge & lift L - 18/19
sB OH k2e, sB to ground, plank jump out, back to OH - 5/5
one leg bridge & lift R - 19/20

P2: 10/50s -- 3x
side V L - 23
ugi throw and v-abs (#10) - 20
side V R - 23

workout time: ~22min

tues eats:
745 - paleo cereal
11 - paleo quesadilla, 3 kiwis
230 - protein hot chocolate, apple, 1/2 flavored water (all natural)
leftover soup

wed:
730 - 3 egg paleo pancakes
11 - chicken salad, apple
3 - leftover soup, spinach, 3 oranges, blue chips, tbsp coc butter and raisins
7 - ground beef, spinach

fri:
730 - paleo cereal
1030 - ground beef, orange, paleo granola
1 - all natural gummy worms (1/2 small package) :(((
3 - 2 egg scramble w/ tiny bit o cheese and spinach
7 - chicken salad w/ celery, a few bites of brown rice, paleo granola

Set Fire To Your Abs

That workout killed me yesterday! I am so sore! Zuzka’s workouts are so superior!

3min yoga warm up
SS: biceps 3/10 cable curl #25/dB preacher curl #12s (4:24)

Set Fire to Your Abs
10/50s -- 15x
BB sumo squat/knee up (#60) - 21/17/17
dive bombers - 6/3, 4/6, 4/6 (full/assist)
sB step up L/knee up (#30) - 14/11/11
sB step up R/knee up - 14/11/11
tri dip/knee raise - 10x3

JR 20 min (10/40 -- 24x)

**this was ridiculously hard to get through today :(

mon eats:
745 - paleo cereal
12 - bell pepper sandwich, 1/2 yam
3 - 2 egg scramble w/ broccoli cook’d in ghee (lil bit almond cheese)
8 - turkey/potato soup, tbsp cashew butter

Bootylicious

Sunday’s Workout
Climbing outside 9+ & 5.11b @ Security Risk (+ steep hike up there!)

======================

3min yoga warm up
SS back 3/10 - dBl arm row #22.5 dBs/BB bent row #75 (3:00) ^#next time

Click on the title for Zuzka’s video, click on the workout text for MINE:)

Bootylicious

3RFT:

Part 1: 
slow dive bombers - 10x (orig. 5)
slow chin ups - *6x (orig. 5)
time1: 1:11    time2: 148    time3: 2:03
total: 5:02

Part 2: 20/20 -- 6x (4min)
kB squats (#30)
kB air chair

+JR 20 min (10/20s -- 40x)

fri eats
825 - protein pancake w/ nana
12 - burger patty, sweet tato fries (home made)
230 - 1/4 cup nuts, stir fried broccoli w/ ghee
630 - meat & veggies @ texas de brazil

sat
845 - paleo cereal
12 - burger patty, sweet tato w/ coc oil, grapes
3 - chicken salad, spinach, raisins
730 - chicken/veg thai curry

sun
8 - protein hot chocolate, banana
11 - 3 egg scramble w/ broccoli & salsa, bite of yam
5 - leftover chicken curry w/ spinach & apple
8 - paleo tortilla quesadilla, 1/2 banana, raisins

ZWOW #36

3min yoga warm up
SS shoulders 3/10: BB front raise #25/dB lat raise #10 (3:23)

ZWOW #36
*4rft:
4 pt hops - 10x (switch direction at 5)
4pt punch (10# dBs) - 10x
super girl planks (#4 dBs) - 10x
thrusters (#55) - 10x
time: 11:59
(*finished 3 rounds at 8:24...needed more!)

20 min AMRAP: 200m row/200 skips

thurs eats:
730 - paleo cereal
11 - grnd turkey, 1/4th butternut squash w. coc oil & strawberries
3 - protein hot chocolate & grapes
8 - burger patty, green veg medley in coc oil

Pound Melting Workout

Wednesday’s Workout
Rock climbing indoors 3 hours

===================

3min yoga warm up
SS triceps 3/10 - narrow chest press #50/OH tri ext #25  (4:30)

Pound Melting Workout
10/50s -- 12x
Reptile Toe Touch Push Up - 11/12
sB Side Lunge Knee Up L (#30) - 14/14
sB Side Lunge Knee Up R - 14/15
Crab Fighter L - 11/11
Crab Fighter R - 11/11
sB Front Squat #30 - 18/17

JR 20 min 10/30 -- 30x

mon eats:
830 - paleo cereal w/ extra raisins
1120 - protein hot chocolate
130 - chipotle beef & bean salad + a shit ton of extra salad greens w/ gauc
5 - grapes, 2 tbsp cashew pieces
8 - avocado soup w/ chicken

tues
715 - paleo cereal
1045 - chicken w/ salsa, sweet tat w/ coc oil, 3 kiwis
3 - 3 egg drop soup w/ veggies
730 - bell pepper sanwich with spinach, cashew, strawberry salad