ZWOW # 98

NEW FOR JANUARY:

• alt. JR w/ Row (10/20) for 5 min every WO
•  3 zwows/2BR, 1 climb (5x total)

2 min yoga

5 min ROW (10/20x -- 10x)

ZWOW # 98:
15 Minute AMRAP!
    •    10 Jump Lunges into 3 1-leg Dive Bombers
    •    10 Supergirl burpees (1 each side) - no pu
    •    10 3-Sit-ups to Burpees w/pu
#sets: 1 2/3

total time:~21

tues eats:
**if** (coffee)
1215 -  leftover squash/beef casserole, apple, 1/2 quest bar
4 - protein hit choc w/ cmilk, spinach/kale in coc oil
7 - chicken soup

Zshred # 28

2 min yoga

5 min JR

Zshred # 28: 
3 Rounds for time:
    •    1- Minute Jump Rope
    •    15- Weighted Jump Squats #15s
    •    1-Minute Jump Rope
    •    15- Plank Jacks
    •    1- Minute Jump Rope
    •    10- OH dB Back Lunge dB2Knee Crunch ea. #20
TIME: 18:38

TOTAL:

TIME TO CLEAN IT UP!!!!!!!!!

SUN EATS
**if**
1115 - chicken, 1/3 swt tato, 2 apples, 1 questbar, 1bobo bar
330 - 3 slices del i turkey, 2 T pB, a few rice crackers
6 - 3 eggs/spinach scramble w/ ghee, carrots

mon:
**IF**
1140 - wf tuna salad, apple, nuts
345 - protein hot choc, carrots
6 - squash/beef casserole

ZWOW #65

2 min yoga

5 min JR

ZWOW #65
3rft:
5 pistols each leg (butt2ugi)
10 vertical leaps
10 split squat/dL each
20 side lunge jump touch
10 one leg bridge holding knee
20 standing leg abd/straight back each
time: 17:04

total: ~22min

fri eats:
**if**
1130 - asparagus soup w/ grnd turkey, 2 apples, 1/2c nuts, raisins
3 - grnd beef, salad, apple, coconut bread w/ faux cheese slices
6 - chicken, swt tato mash, salad, roasted broccoli

JumpFit#3

JumpFit#3

Jump rope intervals for 20 min:
10/20s -- 40x (every 4th interval do burpee chins - no pu!!!)

ZWOW #18

2 min yoga

5 min JR

ZWOW #18
5RFT:
burpee step up 5x each leg
kick over/lunge back 15x each
Elev leg extension/reptile 20x
 tricep dips on chair 30

Time: 24:37

Vivace#92

2 min yoga

5 min JR

Vivace#92
10/50s -- 20x
side jump lunges - 45/42
burpee w/pu/2 j. tuck 8/6
plank abs butt lifts 23/24
k2e jax 43/48
divebombers 7/8
leglift/butt lift 16/14
10 hi knees/5 side lunge jumps 5/5.5
reptile pu 14/15
V abs opp toe touch 19/19
ninja jump tuck 8/8

25min

Zuzka's "5 Minute" Intense Hotel Room Workout

2 min yoga

5 min JR

"5 Minute" Intense Hotel Room WO
P1: 3min CD
3 jump tuck/3 divebombers - 10sets
P2: 3min CD
3 jump lunge/3 1 leg pu - 9sets
P3: 10/50s -- 12x
JR
Asst'd pistols - 11/11/10/10...12alt/12alt

Total time: ~23min

Zuzka's Silent Workout for Fat Loss

2 min yoga

5 min JR

Zuzka's Silent Workout for Fat Loss
P1: 12min amrap
split squat L #15 - 20x
split squat R - 20x
*inv row - 10x

Sets: 6

P2: 15/15 -- 3 min
comp burpee

Side lunge touches

total: 20min

TheHiiT#4

TUES:
Indoor rock climbing

==============
2 min yoga

5 min JR

Twelve Min. Killer Curves
10/30s -- 30x**(20min)
ugi Dyn. Squats #10 - 21/16/18/22/15
kB swing #30 - 13/12/13/12/11
BB OH Lunge And Front Kick #45 - 7/7/8/8/7
Ugi Reverse Abs #10 - 20/24/20/17/21
Ugi Russian Twist #10 - 14/25/24/27/26
JR High Knees

total: ~25 min

tues eats:
**if**
11 - coconut chia protein pudding, nana, apple, a few bites chicken lo mein,
330 - leftover chicken thai soup, apple, tato & ghee, salad, raisins, blue chips:(
5 - deli turkey/salomi, carrots, 1 TpB, 2 slice cheese

wed
**if**
12 - burger, salad, some fries
330 - 2 apples, 2T pB
530 - paleo cream of asparagus soup w/ grnd turkey, 1/2 c nuts

HiiTCore#3

2 min yoga

5 min JR

Hot & Fit

10/50 -- 18x

Push Up, Side Plank Reach Under L&R - 8.5/7.5

Feet On Ugi Sit Up (k2e) - 14/11

Feet On Ugi Plank Side Step Touch Up/Then Down on Elbows - 5/4

V Up Knee In & Lift Over Ugi - 15/16

Ugi Star Crunches - 20/21

Feet On Ugi Knee In (2)/Tri PU on Dip Station - 4/5
***LAST ROUND FREESTYLE JR INSTEAD OF CORE***
 
 ...because i'd much rather jump than do abs.

**if**
11 - questbar, leftover sghetti squash w/ turkey/veg marinara, apple, 1 T pB, coc bread w/ slice of faux cheese

3 - deli turkey, 1/3 swt tato, think thin bar, apple, coc bread w/ jam

6 -1/2 carton steamed shrimp & veggies, pecans

HiiTBody#6 & ALMOST @ 1ST GOAL!!!!

WOKE UP TO THE BEST NEWS EVER TODAY! I AM JUST 2.5LBS FROM MY 1ST GOAL!!!!!!!!!!!!!!!!!!! I bet by January's weigh in I will have made it to 130. From there, just another 5 lbs to go :) Cutting out the alcohol reaaaaaaally does speed up my results!! I just have to make sure I don't ruin everything in MT next week. There's going to be a lot of unspoken pressure and temptation but I can't afford a backslide. Sooooo here's my food goal for the week of xmas:

• Save all desserts and unhealthy snacks for the day of Christmas ONLY.
• Have a glass of wine every OTHER day instead of every day. (None until MT.)
• Get all workouts (5) and dog walks (5 - 3mi min.) in.

2 min yoga

5 min JR

Thrift Shop
10/50s -- 24x
ugi lunge back touch/knee up twist to OH R #10 - 16/12/12
squats jumps - 23/20/21
BB Front squat/press #45 - 10/7/7
*diamond star jumps (like drunken chicken...) - 19/18/17
BB diamond lunges (lunge back/side lunge) - 7/7/7
ugi lunge back touch/knee up twist to OH L - 12/12/10
BB squat/side kick -13/12/8
narrow pu/alt leg lift - 11/10/10

*not a fan. did drunken chickens instead.

total: ~29min

sat eats
**if**
11 -  1 quest bar, grilled avocado & faux-cheese on coconut bread, grapefruit
3 - spaghetti squash & ground turkey/veg marinara, apple, carrots
615 - chicken/broc/bean stuffed tato half

Zshred # 12

2min yoga

5 min JR

BUY-IN: 3 minutes of Jump Rope
1min: jump rope med speed high knees
1min: jump rope HIGH speed high knees
1min: jump rope w/Low Jack Shuffle [bend knees, do low jacks and lunge shuffle.]

Zshred # 12 
3 rounds for time
25 Ugi Burpees w/ pu #10 (alt 5 rep pu/5 no pu)
25 Jump Tucks & diagonal lunge back Ground-touch
25 3-point Plank Jumps [Get into plank and jump from right-to center-to left: that is 1!]

Time: 18:24

Total: ~26min

Fri eats:

**if**

11 - swt tato/chicken chowder, protein hot choc (h2o w/ splash coc milk), nana, raisins
2 - chicken stuffed tato half, 2 apples, spinach salad, 2T pB, carrots
6 - sghetti squash w/ ghee & grnd turkey marinara

ZWOW # 96

2 min yoga

5 min JR


ZWOW # 96
15-MIN AMRAP:
10 Side Hops (Over Mat)
5 Dive Bombers
10 Jump Lunge Kicks
15 One-Leg Crunch [Each Side]
#sets: 6 rnds in 15:38

total:

wed eats:
**if**
11 - swt tato chicken chowder, coc flour/protein mug muffin, grapefruit
230 - tuna w/ 1/3 avocado, spinach, 2T pB, 2 apples, 1/2 think thin bar, raisins
545 - chicken, broc, bean stuffed tato half

Zshred #26

TUES:
indoor rock climb: 2,  5.11-!!!!!!

==============
2 min yoga

5 min JR

Zshred #26: 
15-Minute AMRAP!
20 dB Ballerina Squats (full squat on toes) #25
20 Alt. Air Plane Jump-Ups (1 leg dL w/ arms out)
20 Weighted Abs Triangle (pullover, situp. OH, twist R/L) #25
10 Alt. Air Plane comp. BUrpees
20 dB Toe Touch Butt Lifts #25
#sets: 2 (in 15:52)

total: ~21min

**didn't really like this WO that much :( abs were good though!

 sun eats:
**if**
11 - 2 apples/pb2, nana
130 - burger, swt tato fries, beer
6 - thai curry (chicken/veg)

mon:
**if**
11 - thai curry, apple, 1/2 quest bar, 1/2 swt tato in coc oil, 1 pc licorice
3 - leftover jambalaya w/ spinach, 2 apples,raisins
6 - leftover paleo caribbean citrus stew, swt tato

tues - 
**if**
11 - swt tato chicken chowder, apple, grapefruit, 1/2 quest bar, 1 T pB
530 - questbar, apple, 3 eggs, spinach salad

ZWOW #81

2min yoga

5 min JR

ZWOW # 81:
BUY-IN: 50 air squats #5
time: 1:53

THEN 3RFT:

• 10 Side hop over dBs to 1 side burpee, 10x
• 10 side plank dB lifts #5 (each)
• 10 Single-Leg Touch & Jump

time:13:34

THEN Complete: 100 Air Squats

time: 5:19

total: 20:46

Breakup Challenge Day 5

2 min yoga

5 min JR

Breakup Challenge Day 5
10/50s --  20x
Squat Press #45 - 14/10/9/8
Walk Out Plank Push-Up - 6/5/6/5
3Jump Lunge Burpee (no pu) - 8/9/7/8
Deadlift + Row + Bicep Curl  #45 - 7/7/7/7
4Mountain Runners + 2Push-Up/Shldr Tap - 7/5/4/4

total: ~25min

fri eats:
**If**
1115 - jambalaya, grapefruit, 1 T pb, questbar
3 - 3 eggs, spinach salad, pecans, a few blue chips :(
5 - apples
6 - paleo chicken/veg stew

Zshred # 6

2 min yoga

5 min JR

Zshred # 6
Time Challenge:

• 60 Bench Toe Touches (total - fast paced, and tap your toe up to the chair/bench)
• 60 Bench Climbers (total- grab chair/bench, and lean far backwards, then do long lunges)
• 30 Step-ups to Knee Raise (total - step up on the chair/bench, then press knee up, squeeze your butt!)
• 10 Overhead Lunges #25pl (total - pick up the dumbbell and press it overhead, step forward, then bend straight down, and go back; Alternate legs)
• 10-6 Burpees (Ladder: 9...8...7...6 -- you'll complete 5RFT)

time: 22:32

total: ~28min

THIS WAS SOOOOO HARD!!!!!! Nothing like a screaming baby to motivate you too ;)

thurs eats:
**if** (coffee)
11 - jambalaya, kiwi, questbar, 1T pb
230 - grnd beef w/ veggies, salad, tato & ghee, grapefruit
615 - spag sq w/ ghee, turkey, marinara

ZWOW # 95

2 min yoga

5 min JR


ZWOW # 95
3rft

• 10 Pistol to 1-leg Burpee
• 40 Alt. Crab Dance
• 40 Strict Mountain Climbers
• 10 Back Lunge Kick-ups ( i did 10 each)

time: 13:25

+ ROW: 10/20s -- 6x
loved this row interval!!!! super hard!!!!

total: ~21min

wed eats:
**If**
11 - 1/2c quinoa flakes, pb2, 1 scp whey protein, 1/2 nana, splash o maple syrup
3 - paleo chiken alfredo, 2T pB, 1/2 protein bar
5 - a few bites of pumpkin pie
630 - jambalaya

Zshred # 25 & DEC NUTRITION

 Nutrition:
Let's try not to blow it like we blew the whole month of Novemeber, basically. I only lost 1lb :(

• No more chips/crackers. 
• Veggies n' salsa or pb2 if hungry btwn meals.
• 1st meal: quinoa or brown rice
• 2nd meal: swt tato/tato
• 3rd meal: veggies & meat only

============
2 min yoga

5 min JR

Zshred # 25:
15-minute AMRAP!

• 20 Low Jack/Press #20s
• 30 Weighted Step-Ups #25s (alt.)
• 20 Back Lunge Kick-Ups #25s (10 ea.)
• 10 High-Jumps
• 20 Mountain Climbers

# rounds completed: 3
total: ~20min 

sun eats:
**if**
1130 - chicken, paleo scalloped swt tatoes, grapefruit
3 - split pea & ham soup, protein hot choc (h2o), apple, carrots/cel & pb2, a few blue chips
630 - turkey, 2 slices pizza, broc & ghee, spinach salad

mon:
**if**
1130 - split pea & ham soup w/ egg white, protein hot choc (h2o), 2 apples
3 - chicken, swt tato casserole (paleo), 1/3 c sliced almonds
630 - grnd beef, spinach salad, blue chips:(

Epic Sexy Abs

2 min yoga

5 min JR

Epic Sexy Abs
5/35s -- 24x (16min)
1) Ninja Jump Tucks
2) Reverse Push Ups
3) Snow Boarder
4) Triple Plank Jumps
5) Side V-Crunch (left side)
6) Side V- Crunch (right side)

total: ~21min

sat eats: 
**if**
1130 - chicken, spinach salad, swt tato in coc oil, grapefruit, raisins
330 - chicken jerky, carrots, 2 apples, questbar
730 - leftover goulash w/ extra turkey, small pc raw punkin pie

JumpFit #2

2 min yoga

5 min JR

JumpFit #2
10/50s -- 20x
jr hi knees
plank pu/row #25s - 7/7
jr hi knees
inv row - 23/20
jr hi knees
BB front squats #50 - 10/11
jr
BB side lunge L #30 - 13/15
jr
BB side lunge R - 13/15

total: ~25min

Fri:

**if**

1130 - turkey, cran sauce, grapefruit, swt tato, green beans

230 - chicken jerky, 2 apples, 1/3 c nuts
630 - 3 small slices veggie/meat pizza

ZWOW # 72

5 min JR

ZWOW # 72:
 3RFT:
    •    40 Extreme Mountain Climbers
    •    20 Alt. Single Arm DB Snatch (10 each side) #26
    •    10 Turkish Get Ups #26
    •    10 3-Knee Tuck/Ext Pushups
TIME: 21:54

Total: ~26min

Wed

**if**

1230 - 2 apples

130 - burger, swt tato fries, beer

5 - glass o red, nuts, a few pita chips, carrots

715 - split pea & ham soup, salad

Thurs:

**if**

11 - chicken jerky, quest bar, apple, split pea/ham soup 

3 - summer sausage, hummus & veggies, candied walnuts, sangria 

630 - turkey, swt tato, mash tato, cran sauce, green beans

730 - pumpkin pie

ZWOW #94

2 MIN YOGA: ARMS & HAMS

5 MIN JR

ZWOW #94:
4RFT
    •    10 Jump Tucks
    •    20 Strict Mountain Climbers
    •    10 Side to Side Pushups
    •    5 Pistol Squats [each leg]
    •    20 Side Jump Lunges
time: 12: 17

BONUS ROUND: 10/50s -- 8x
row
plank
row
ball crunches

total: ~20min

mon eats:
**if**
12 - pork/squash stew, apple, grapefruit, 1/2 jar paleo pudding w/ protein, 1/4c nuts
3 -  3 pcs paleo pizza, chicken jerky
8 - 3 egg, spinach & carrot salad, a few blue chips :(

Zshred #24 & DECEMBER PLAN!

DECEMEBER PLAN (starting this week):
- 1 climb/wk or if no climb add in one of my wo's
- 4 zgyms/wk
- 5 min JR before EVERY workout
- 2 min yoga before EVERYworkout (choose specific area of focus)
- MORE VEGGIES!!!!!!!!!!!!!!!!!!!!! Less chips & crackers

2 MIN YOGA: GLUTES & PSOAS

5 MIN JR

Zshred #24:
3RFT:
    •    1 Minute Jump Rope
    •    20 dB StoS Squat Press #25
    •    1 Minute Jump Rope
    •    20 Alternating dB Side Lunge Touch Ground #25
    •    1 Minute Jump Rope
    •    15 Dumbbell Pass V-Up #20 (like ball pass but with dB)
TIME: 24:08

TOTAL TIME: ~29 MIN

Sun eats:

**if**

1130 - 2.5 slice paleo pizza, 1/3c nuts, protein hot choc, grapefruit
3 - tato/turkey soup, 1/2 jar chia pudding, 
730 - pork/butternut stew

ROAR!!! Workout

FRI:
rock climb (3, 9 leads, a few TR 10-'s)
one practice fall.

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

5 min JR

ROAR!!!
Part 1 (Set your timer for 21 Rounds 10 Secs Rest/45 Secs of Work)

1. Sandbag Step Ups (right leg)
 #30 -15/12/12
2. Sandbag Step Ups (left leg)
 - 12/12/12
3. Elevated Push Ups
  -12/12/12
4. Box Jump Burpees
 (no pu) - 8/9/9
5. Spiderman Kick Throughs
 - 19/19/18 *did wrong :(
6. Jump Rope

7. FLutter kick Abs - 50/65/58
Part 2 (Set your timer for 16 Rounds 10 Secs Rest/30 Secs Work)

1. Sandbag OH presses - 10/9/8/10/10/10/10/10

2. Sandbag Bk Squats - 10/8/7/7/8/7/6/7

thurs
**If**
1130 -leftover steamed chicken/veg, 1/2 protein hot choc (h2o), 2 apple, 1/2 swt tato in coc oil, dried mango
5 - glass o red, carrots & pb2
7 - chicken, salad, asparagus/carrots

fri
**If**
11 - chicken marinara w/ spinach, swt tato in coc oil, 1/2 protein bar, 2apples, 1T pB

1 - blue chips :(((((((
530 - carrots & 1/4 c nuts
715 - potato soup w/ extra chicken & a few bites dried mango

sat
**if**
11 - potato soup w/ 2 egg whites, 1 grapefruit
2 - creamy chicken mato/shroom, banana, celery & pb2, 1/2 protein bar
5 - glass o red, a few blue chips
730 - 3 squares paleo pizza

30 Day Challenge Day 3 Part 2

30 Day Challenge Day 3 Part 2
10/30s -- 24x (16min)
1. Pike Push-Up’s - 12
JR
2. Plank jump in, pu - 7
JR
3. *inv row - 15
JR 
4. 1 Leg Burpee - 5
JR 
5. Supergirl pu - 6
JR 
6. Wide Arm Push Up – Jump In & Out Legs - (go down on the ‘WIDE’ leg) - 7
JR 
7. Tricep Push Up – Jump In & Out Legs - (go down on the ‘IN’ leg) - 7
JR 
8. Plank Abs
JR 
9. 1 Leg Deadlift#50 - 11
JR 
10. Push Up, dB Row L&R, pu 2 reptiles & Side Oblique Plank dips w/ dB #10s - 2
JR 
11. dB Upright Row #20s - 12
JR 
12. dB Bicep Curl & Press #20 - 5
JR

LEG BONUS:
10/20s -- 10x
sB side to side lunges #30 - 6/5/6/5/6
sB front squat - 7/5/5/6/7

total: ~21 min

wed
**if**
1 - protein hot choc (h2o), spinach & strawberry salad w/ a few meatballs
430 - spaght sqsh w/ ghee, 1/2 chicken breast, marinara, carrots & pb2
715 - steamed chicken & veg, a few bites of chicken lo mein

Sara Solomon's Workout #5

5 min JR

SS#5
10/30 -- 30x
Sumo Squats with 2-Kettlebells #30s - 21/15/17
Jump Squats - 17/16/16 
dBl kB Dead Lifts #30s- 9/9/10
Half Burpee with Dead Lift #30 - 8/9/8
Ball Hamstring Roll - 15/15/16
Break Dancer Planks- 20/22/25
Two-Handed Kettlebell Swing#30 - 20/20/19
Star Jumps- 15/15/15
Jump Rope (High Knees)- 80/67/85
X-Foot Cross Jumping Jacks #4s - 25/27/27

mon eats:
**if**
1130 - squash soup w/ chicken, protein hot choc (h2o), 1/4c nuts, HM bread slice

3 - 2egg/1eggwhite veg soup, 1/3 jar not-rice pudding, a few blue chips

8 - spaghetti squash w/ ghee, chicken/marinara sauce

tues:
**if**
12 - chipotle barbacoa salad, dried mango strips
2 - 1/2 protein bar, apple, 1T pB
5 - blue chips :( , carrots
745 - tuna in potato soup w/ ground turkey also.

JumpFit #1

3 min yoga

JumpFit #1
3RFT:
Dbl unders - 20x
dive bombers - 10x
Dbl unders - 20x
knee hugs - 20x
Dbl unders - 20x
back squat #65 - 10x
Dbl unders - 20x
star burpees - 10x
time: 19:35

sun eats:
**if** still coffee-ing. still don't like it.
1145 - tuna, salad, swt tato in coc oil, 1/3 jar not rice pudding
3 - chicken w. dressing, strawberry bubbles, carrots &cel pb2
8 - squash soup w/ chicken

Zshred # 3 & progress pix

TOP: 2 Wks PP         BOTTOM: 5.5 Mo PP

So far I'm happy with my progress. I'd love it to be a little quicker but I am still enjoying things like wine often so it makes sense. I'm hoping for another 2-3lbs this month but my sleep has been worse and my stress has been higher so I don't know if it will happen. I've had more than a few bad days of eating. Not terrible. Just bad enough to f(&* my progress. I entered in a contest to win 30 days of free training with Zuzka so I'm hoping I'll maybe get it ;)

5 min JR warm up

Zshred # 3
3rft:
1 minute Jump Rope (High knees)
50 Air Squats (Fast -- butt to ugi ball)
30 sB weighted Step-Ups Alt. #30
10 Lunge Hops (same side, then switch)
25 jump lunges (alternate each leg)
time:19:07

total ~24min

**if**
1145 - grnd beef, swt tato in coc oil, nana
3 - 3 eggs, salad, a few swt tato fries, 3/4c raisin/nut mix (mostly raisins)
8 - 1/2 bbq chicken breast, salad, 1/2 jar paleo not-rice pudding

sat
**if**
12 - chicken, swt tato in coc oil, 1/2 jar not-rice paleo pudding
430 - 2 egg drop veg soup, questbar
530 - glass o red, carrots & pb2
745 - 1/2 chicken breast, salad w/ hemp hearts, a few cheese slices

ZWOW # 76

3 min yoga


ZWOW # 76
Part-One: 4 minutes (10/20s -- 10x)
    Side-to-side 'Step-Ups' (on a chair) #15s^
    Box hops
Part-Two: 4 minutes
    Twisted climber
    Knee hugs
Part-Three: 4 minutes
    Jump lunge kick-ups
    *Sumo Chair w/ kB #26
 *Part-Four: 4 min (10/50s -- 5x)
JR (hi knees/dbl unders)
 *Part-Four: 5 min (10/50s -- 5x)
inv row
Row


total: ~20min

**didn't love this workout.

thurs eats:
**if**
1130 - "wendy's frosty" protein shake, carrots & cel w/ pB2, 1/2c nuts
3 -  grnd beef, salad w/ 1/2 avocado & salsa for dressing, 2 apples
5 - glass o red, crackers :(((((
745 - small bowl ratatoille

ZWOW #9

CA$H IN:
back squat 5x6 #65
time: 3:55

ZWOW #9
*12MIN AMRAP (10 originally)
10 santana 180 burpee w/ pu
10 3 wide squat pulse, 1 tuck jump
30 crab toe touches
20 low jack
# sets: 3 3/4

30 Day Challenge Day 2 Part 1 & Pull up Challenge

TUESDAY:
indoor rock climbing (crappiest climb ever.) :(
:(

=================
 TODAY:
Start pull up challenge. 3 pull ups every time I go to the bathroom, every other day (the pull up bar is on the bathroom door)

Operation GET THAT UPPER BODY STRENGTH BACK has begun...

=================
3 min yoga warm up

30 Day Challenge Day 2 Part 1
10/30s -- 40x (26min)
1. Side Lunge Jumps - 25
JR
2. One Jump Forward & Two Jumps Back - 9
JR
3. 10 High Knees & Drop Down - 4.5
JR
4. BB dL Clean & Press #50 - 6
JR
5. sB OH Lunge & Twist#30 - 6
JR
6. One Leg Pu - (L&R Alternate) - 8
JR
7. Oblique Side V Abs -  (1 V ab left – roll – 1 V ab right ) - 13
JR
8. BB Squat - #65 - 7
JR
9. Mountain Climbers - 64
JR
10. BB Upright Row #50 - 11
JR
11. dB Bicep Curl & Press #20s - 6
JR
12. dB Wood Chops - (left) #15 - 12
JR
13. Wood Chops - (right) - 12
JR
14. 10 High Knees & 10 Mountain Climbers - 3
JR
15. Russian Twists (feet up) #15 - 7
JR
16. kB Alt. Swings #26 - 19
JR
17. BB Bent Over RoW #50
JR
18. Front Raise & Side Fly Raise #10s
JR
19. Knee hugs (reach up instead) - 11
JR
20. Burpee, Push-Up & Jump Tuck - 5
JR

sun eats:
**if**
1130 - leftover bell pepper stuffing (chicken, veg, quinoa), protein hot chocolate (h2o), toasted coconut, nana
3 - tuna, spinach salad, celery & pb2, pecans
645 - glass o red, weird mexican bean wrap thing, p-nut/mm mix 

mon
**if**
1130 - leftover bell pepper stuffing (chicken, veg, quinoa), protein hot chocolate (h2o), nana, a few blue chips
415 - swt tato hash, 2 apples, 1/2c nuts
750 - chicken, spaght sq w/ ghee, red sauce

tues
**if**
12 - swt tato hash, nana, 1/2 questbar, 1/3c nuts
2 - 1/2 quest bar
3 - leftover bell pepper stuffing (chicken, veg, quinoa), spinach & stawberries, blue chips
8 - ratatouille

I feel that my eating habits aren't what they should be since I started IF-ing. If I want to continue see-ing 2-4lbs of weight loss a month I've GOT to reign it in! 

Zropes EXTREME

5 min JR

ZROPES EXTREME

*4RFT:

1 min JR hi knees (med)

1 min JR hi knees (fast)

30s JR low jax

30s JR skiers

==

r1- 25 strict mtn climbers (ft2hand)/10 burpees

2- 25 strict mtn climbers/20 hi jumps

3- 25 strict mtn climbers/20 pistols (total -- jg assist)
*4 - 25 strict mtn climbers/20 inv rows
time: 19:48

total ~25min

sat eats:
**if**
1130 - swt tato beef hash, questbar
3 - summer sausage, pecans/coc toasted flake mix, carrots & cel w/ pb2
6 - thanksgiving sangria
7 - quinoa/chicken/veg stuffed bell pepper, salad

Call Me Up If You Are Gangsta'

3 min yoga

Call Me Up If You Are Gangsta'
3rft
10 burpee chins (no pu)
10 BB dL/row #60
1 rope climb ---- more like 1/2 rope climbs:(((
15 box jumps  
time: 14:22

BONUS:
row/star crunches -- 15s/45 -- 10x

total: ~24min

this workout sucked. because i suck.

fri eats:
**If**
12 - paleo chicken alfredo, quest bar, strawberries
330 - wf chicken salad, green salad, apple, 1/3c coconut flakes
5 - 1/3c nuts, glass o red
730 - swt tato & beef hash

Zshred # 19

5min JR

Zshred # 19:

Buy-In: 100 Air Squats (4:08 )

•                10-->1 Comp. Burpees

•                1<--10 Backward/Forward Weighted Lunge #20s

time: 23:13

total: ~32min

wed eats:
**if**
12 - turkey/squash chili, apple, hot choc (h2o)
2 - nana & pb2 w/ 1/3c toasted coconut flakes
4 - tuna, salad, slice summer sausage, 1/2 swt tato, 1/2 luna protein bar
8 - leek & rutabaga soup w/ chicken 

thurs
**if**
12 - leftover soup (see above) w/ chicken, 1/2 swt tato in coc oil, nana, protein hot choc (h2o)
3 - chicken salad on green salad, carrots & 1T pB, blue chips
8 - paleo chicken alfredo, 1T pB

ZWOW #6

3 min yoga warm up

CA$H IN:
back squat 5sx6r #65
200m row(lvl8)
time: 9:22

ZWOW #6
10MIN AMRAP
10, 3 pulse wide squat jumps
8 side burpee w/ pu
6 jump lunge kickups
#sets: 4 complete, 1 of 1st ex, 1/2 2nd

total: ~20min

tues eats:
**if**
12 - turkey/squash chili, nana, 1/2 quest bar, 1/2c nuts
315 - summer sausage, salad, protein hot choc (h2o)

530 - glass o red

8 - grnd beef, salad, blue chips:(((((

30 Day Challenge Day 1 Part 1 & NOV PLAN

Suuuuuper disappointed that bodyrock is putting out 45min+ workouts for this challenge so I'm dividing them into 2 parts. I DO love all the jump roping they've been doing though!!!

NOVEMBER WO PLAN:

• 1BR 30 day Challenge (1/2 wo)
• 3ZGYMs
• 1 ROCK CLIMB OR 1 WO BY ME 

NUTRITION GUIDELINES:

• veggies with EVERY meal (this includes squash or swt tato)
• continue 16/8 intermittent fasting & morning cup o' joe (as gross as it is...BUT I'M SOOOO FREAKING TIRED.) 
• save the crap for thanksgiving day ONLY. that is a free day IF I can hold out.

5 min JR

30 Day Challenge Day 1 Part 1
10/30 -- 28x (~18min)
1. BB Push-Up, Clean & Press #50 - 4
JR
2. *BB Front Squat #50 (original: s+p) - 7
JR
3. Knee Hugs - 13
JR
4. sB opposite shoulder pick up, squat, throw down, pu #30 - 4
JR
5. Ugi OH Lunge Fwd & Twist - (Alternate L&R)  #10 - 10
JR
6. Dive Bombers - 7
JR
7. Ugi Left Woodchop - 11
JR
8. Ugi Right Woodchop - 11
JR
9. Ugi 10 High Weighted Knees & 10 Mountain Climbers - 3sets
JR
10. dB Push Up & Plank Row #20s - 5
JR
11. BB Chest Press & Leglift/Hiplift #50 - 7
JR
12. Lunge & BB Press #50 - 8 (half w/ press, half not)
JR
13. Standing 8 Abs w/ kB #18 - 16
JR
14. Bent Rev Fly’s #15s - 13
JR

total wo time: ~23min

WO RATING: C
Aside from the jump roping (the only challenging part of this wo), it was too much arms, not enough legs.

sun eats:
 **if**
1145 - protein hot choc (h2o), broc/chicken casserole, nana, apple
4 - grnd beef, salad, 1/2c toasted coconut flakes, glass o red
8 - paleo thai noodle soup w/ chicken

mon:
 **if**
1130 - paleo thai noodle soup w/ chicken, apple, protein hot choc (h2o), handful nut/granola mix
1 - steak strip, a chicken wing, a bite of corn, piece of chocolate
4 - a few slices summer sausage, 1/4c nuts, vcarrots/celery & pb2
8 - turkey/squash/black b chili

ZWOW # 77

3 min  yoga

ZWOW # 77 

4rft

•                1 minute Jump Rope hi knees

•                *40 full kB swings (originally 20 each arm)

•                20 Jump Lunges

•                10 Lunge Twists (*total -error was each leg!)
time: 18:11

+2min row AMMAP: 424m

total: ~20min

sat eats:
**if**
12 - tuna, salad, swt tato in coc oil, apple, questbar
3 - grnd beef, apple 1TpB, celery/carrots
5 - glass o red, celery/carrots and pB2
745 - 3 eggs, salad, 1/4c pecans, 1/4c brown rice

ZSPECIAL #2

5 min JR

ZSPECIAL #2

Kettlebell Workout

*Do 3 Rounds for time!

•                20 Kettlebell Swings [10 each arm] #26

•                20 Alternating Backward Lunges w/ PassUnders #30

•                10 Squat w/ overhead press (with each arm) #18r1^#26

•                20 kB OH Situps #18

                 20 Competition Burpees
time: 20:18

total: ~25min

fri eats:
**if**
12 - paleo broc & chicken casserole, swt tato in coc oil
3 - questbar, apple, tuna, salad, blue chips
8 - grnd beef, salad

ZWOW # 87

DONE WITH THE CANDY & CRAP.

GOTTA LOSE AT LEAST 3LBS THIS MONTH.

STARTING FRESH TODAY.

LOTS O PROTEIN.

LOTS O VEGGIES. 

DO IT.

================== 

WEDNESDAY'S WORKOUT:
Rock climb indoors (3hrs) 5.11- !!!!!

=================
3 min yoga warm up

ZWOW # 87:
*3 rounds for time!

•                10 Ugi Jump Lunge Chop #10

•                10 Ugi Air Squats #10

•                10 Jump Tucks

•                10 Side Jump Lunges (total)

•                10 *sB One-Leg Bridge (total) #30

•                10 Plank Supergirls #4s

•                10 Pistol Squats (total)

•                10 Backward/Forward Lunges #25s (total)

•                10 Pendulums (total)

                 10 1 Leg 1/2 Squat/Kick back (leg)
time: 16:03

+ JR 4 MIN

total: ~20min

tues:
**if** (still coffee-ing...)
1145 - nana, quest bar
4 - squash boat w/ grnd turkey, apple, 1TpB
5 - glass o red, small handful chocolate covered almonds, 2 slices cheese
745 - paleo broccoli casserole (modified w/ chicken and other veggies!) 

thurs
**if**
12 - 3 eggs, swt tato in coc oil, apple, a few choc covered almonds, 1TpB
3 - spagh squash w/ ghee, 3 turkey meatballs, salad
530 - veggies & halloween candy :((((( -- it hasn't been pretty this past week. not terrible but not pretty either.
8 - paleo broccoli casserole (modified w/ chicken and other veggies!)

    

ZSHRED #17

uuggghhh. did NOT want to work out today. but i MADE myself do it and now i feel SOOOOO GREAT :D

5 min JR

Zshred # 17: Breakdown: 

3 Rounds for time:

BUY-IN: 2 minutes of Jump Rope [High-Knees]

•                10 HSPU w/ 2 risers (original: HR Push-Ups)

•                10 Ab Splitters [touch your toes, open your legs, then touch your ankles 3 in 1!]

•                10 Comp. Burpees

•                10 BB Bk Squats #65

•                20 Mountain Climbers
time: 15:24

BUY-OUT: 2 Minutes of Jump Rope [High Knees] 

total time: ~25 min

Mon eats:

**if**

11 - squash boat, 1/2 quest bar

1 - 1/2 quest bar, 2 apples
4 - 3 egg drop/veg soup w/ghee, candy corn:(((((((  grossssss. boooooooo. throwing them in trash NOW!
745 - chicken enchilada innards on salad

Zshred # 7 & body stats!!

PROGRESS UPDATE!

Waist: 27.5" 
(down 1 inch from last month!)

Hip: 36"
(also down an inch!)

Lbs: 137.4 (down 3.2lbs!!)

BF: 21.9%

FINALLY!

 =============

3 min yoga

Zshred # 7
4 rounds for time

•                15 High-Jumps (jump over your dumbbell)

•                10 Commando pu

•                15 High-Jumps (jump over your dumbbell)

•                10 Commando pu

•                15 Unilateral dB Full Squat (15 reps on each side) #20

•                20 Tricep Chair Dip w/ Crab Kicks
time: 14:01

+ JR 6min (5/25s -- 12x)

total: ~20min

**LOVE ZGYM WORKOUTS!!!**
I feel that I didn't really start making progress until I started those this month. <3

sat eats:
**if**
12 - wf curry chicken salad, green salad, banana
4 - 3 eggs,  1/2 swt tato, apple n pB
5 - glass o red
745 - paleo chicken alfredo

ZROPES#3

JR 5 min

ZROPES#3
3RFT:

1 min JR hi knees (fast!)

15s JR hi knees (medium)

15s JR hi knees (fast)

15s JR hi knees (medium)

20 side to side planks (walk over jR)

20 dB step up/knee up #15s
*20 inv rows
time:14:19

fri eats:
**if**
1130 - chili, sw tato w/ coc oil
130 - apple, 1/2 quest bar, 1/3c walnuts
4 - 1/2 quest bar, apple
5 - glass o red, crackers :(((((
745 - spag. squash paleo chicken alfredo

ZWOW # 79

4 min yoga

ca$h in:
5x7 back squats #65
time: 3:32

ZWOW # 79

15AMRAP

•                20 Single-Leg Elevated Lunges *(total) #15s

•                20 Elevated Plank Step-downs (alternate each leg)

                 10 Leap Jumps
#sets: 5

total: ~19min

wed eat:
**if** (coffee)
1130 -  chicken, swt tato mash, quest bar, nana

3 - shrimp, salad, carrot & pb2, apple, 1T pB
7 - chili, a few walnuts

thurs:
**if*
11 - 1/2 chicken b w/ salsa, 1/3c b rice nana, quest bar
3 - chili, 2 sm apples & 1T pB, salad
530 - carrots
715 - chicken soup