Sexy's Got Back

6 min warm up

Sexy's Got Back
10/30s -- 30x (20 min)
ugi 5 jump squat/5 pulses #10 -2/2/2/2/2
dip station tricep dips -13/17/17/12/12
BB sumo squat/leg lift #55 -10/10/10/10/10
ugi wide mtn climbers -24/26/25/28/25
dip station knee raises -11/11/10/8/9
ugi plank jump ins -17/18/15/18/17

mon eats:
815 - protein shake w/ 1/2 nana
12 - chicken salad, yam in coc oil,
3 - pumpkin protein bread
530 - veggies & pB
815 - paleo hawaiian pizza w/ extra ham, watermelon

No Excuses

6 min warm up

No Excuses
20 min AMRAP
500m ROw (lvl6)
15 kB swings (full) #26
10 back squats #65
# rounds: 4

sun eats:
8 - protein shake w/ 1/2 nana, raisins
1230 - grilled chicken & veg, gluten free crackers, nuts
345 - strawberry/banana protein "ice cream"
8 - bbq chicken, veggie sticks & hummus
945 - strawberries

Slim & Sexy

6 min warm up

Slim & Sexy
10/30s -- 30x (20 min)
JR hi knees
lat leaps -15/15/15
sB fwd lunges - 8/7/7
JR hi knees 
jack press #10s - 18/24/22
sB squat and front kick #30 - 10/8/9
jack press -20/22/20
lat jumps -14/12/13
sB fwd lunges - 7/7/6
JR hi knee

**modified from original version

fri eats:
730 - protein shake w/ 1/2 nana
1130 - chicken salad, cashews, watermelon
430 - pfb bar, apple, celery & hummus
830 - 2-egg fried rice w/ broccoli, gluten free crackers
930 - watermelon

Crank It Up! & The Lost Back Squat:(

6 min warm up

Crank It Up!
30,20,10, 5 FT:
sB step ups#30
bk squats #45
chair tri dips
time: 19:13

***It's a sad day when you lose your full back squats :( but today was that day. Too much baby in the way!

wed eats:
8 - protein shake w/ 1/2 nana, orange
1145 - chicken salad, yam in coc oil, energy cube (3)
5 - pumpkin protein bread, watermelon, gluten free crackers
830 - leftover thai chicken curry
930 - raspberries

thurs
9 - protein shake w/ 1/2 nana
1 - chicken salad, yam in coc. oil, apple, raspberries, nuts
4 - tuna, mixed green salad w/ home made dressing, 1/2 pc protein bread, goldfish:(
630 - apple
945 - 1/2 pc protein bread, watermelon

Sexy To The Core

6 min warm up

Sexy To The Core
8RFT:
inv row - 8x
tri dip on dip station - 8x
dB hammer curls #15s - 8x
dB bicep curls #12s - 8x
dB shldr around the worlds #8s - 8x
dB squats #27.5s - 8x
dB oh press #15s - 8x
dB bent row #20s - 8x
time: 28:18

tues eats:
8 - protein hot chocolate, orange, raisins
12 - WF chicken salad, yam in coc oil, nuts, apple
345 -  protein pumpkin bread
545 - apple
8 - leftover chicken thai curry, orange, a few crackers, carrots & hummus
930 - apple, turkey jerky

Sweat Fest

Sunday's Workout:
58 min Prenatal Vinyasa Yoga (video)

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6 min warm up

Sweat Fest:
3RFT
sB front squat #30 - 15x (slightly heavier next time?)
BB 1/2 burpee/row #45 - 15x
Row 200m
side plank leg lifts (on step) L -15x
side plank leg lifts R - 15x
Row 200m
time: 21:29

sat eats:
840 - protein shake w/ 1/2 nana
1230 - chicken salad, yam in coc oil, nuts, blue chips:(
5 - pina colada protein shake, goldfish :(
8 - chicken in tomato sauce w/ spaghetti squash 
930 - cupcake frosting

SUNDAY! YOU WILL BE BETTER!

sun eats:
940 - pina colada protein shake
130 - leftover chicken in tomato sauce on spaghetti squash, grapes
430 - chicken salad, mixed greens w/ home made dressing
630 -  3 energy cubes, 2 apples, almonds
930 - 2 eggs w/ parmesan, 1 small potato in ghee

**doing better:D only had one bite of cookie today!

Booty Call

Thursday's Workout:
Indoor climbing 3 hrs

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6 min warm up

Booty Call
P1: 10--->1
alternating kB swing #30
sB shovel L #15
sB shovel R
clean, squat & press L #26
clean, squat & press R
time: 25:23
P2: 10/50s -- 3x
reptile pu (mod on knees) - 15
mtn climbers - 50
pu jax (mod pu on knees) - 8

total time: ~28 min

LOOOOOOVED THIS WORKOUT!

fri eats:
8 - protein pancakes w/ blueberries, large handful of goldfish:(
11 - leftover ground turkey, yam in coc oil, grapes, energy cube (vitamin cottage)
2 - protein shake
5 - tuna w/ home made dressing, broccoli & carrot in ghee, nuts
8 -chicken salad w/ mixed greens & home made dressing, lemon bar:(
930 - apple

***This baby shower thing has KILLED my good eating for this whooooole week. We have so many desserts and crackers laying around it's been terrible. Today I am starting over with my original meal plan idea.

8 - protein shake/fruit
12 - meat & yam or squash
3 - protein shake/fruit
5 - meat & veg
8 - meat & veg & fruit

O Baby!

6 min warm up

O Baby!
20 min AMRAP
5 tri dips
10 jG pistols (total)
30s plank holds
10 back squats #65
# rounds: 6.25

mon eats:
9 - protein shake w/ 1/2 nana & a bit of fruit salad
1 - chicken salad on mixed greens w/ home made dressing, frosting off a cupcake, a bite of cheese
345 - turkey pepperoni, carrots & hummus, cupcake frosting
730 - bass, mixed green salad w/ dressing, tomato/onion salad
10 - cupcake

tues
9 - protein "strawberries & cream"
1 -WF chicken salad, grapes, a few bites of yam in coc oil, goldfish
430 - ground turkey, mixed greens w/ home made dressing, grapes
830 - almond crusted chicken, asparagus, 1/4 cup brown rice, nuts, apple

Snowy Monday Workout

6 min warm up

Snowy Monday Workout
4RFT:
10 burpees
20 kB swings
10 sngl leg dL each
time:15:59

+JR 4 min (10/20s -- 8x)

total workout time: ~20 min

Punch The Day In The Face - HiiTcombat k8 #1

Dailyhiit.com put out a few really great HiiTcombat workouts that I really loved and there hasn't been any for a long time so I decided to make one up of my own. IT WAS GREAT!!!!! I will definitely be doing more.

6 min warm up

Punch The Day In The Face
10/50s -- 20xstraight punch 2, hook L, elbow R #4
sB walking lunges #30
straight punch 2, hook R, elbow L #4
ugi fwd/bk jump (touch butt to ugi)
squat 2x, 4 punches #4

thurs eats:
740 - protein shake w/ 1/2 nana and slice of mango
1115 - chicken salad on mixed greens w/ home made dressing, 2 apples, raisins
2 - protein hot strawberries and "cream", nuts, a few crackers
530 - a few bites of ground turkey, carrots & cuke w/ hummus
830 - 1/2 butternut squat, ground turkey
10 - apple & pb

Muscle Up Fast!

6 min warm up

Muscle Up Fast!
5RFT:
cross knee tuck pu on dip station (on floor for modification) - 10x
sB side step up/knee up L - 10x
sB side step up/knee up R - 10x
sB step over squats & squat lift alternating shoulders - 10x
sB step up & kick L - 10x
sB step up & kick R - 10x
(WEIGHT: round 1-3 #30, round 4-5 #25)
time: 31:42

tues eats:
840 - protein pancake w/1/2 nana and honey
1230 - chicken salad, yam w/ coc oil, apple, oatmeal cookie
4 - protein shake w/ 1/2 nana, nuts
830 - leftover squash boat w/ turkey, apple

wed:
8 - protein shake w/ 1/2 nana
1130 - chicken salad, apple, pineapple slice, yam in coc oil
3 - nuts, hot protein strawberries & "cream" (see recipe on Start page)

Give Me Everything

6 min warm up

Give Me Everything
10/50 -- 16x (*originally 12x)
kB one leg dL (alt rnds) #30 -L18/R17/17/19
JR jax
knee raises -21/20/19/20
breakdance pu - 6/6/6/6

+ 4 min JR (10/20 -- 8x) 

total workout time: ~20 min

mon eats:
8 - protein shake w/ 1/2 nana
1145 - shrimp, cous cous, 2 apples, nuts
3 - shrimp, mixed green salad w/ home made dressing, oatmeal cookie
5 - protein shake w/ 1/2 nana
845 - 1/4 squash boat w/ ground turkey, 2 apples

Hot Mama

Saturday's Workout:
Climbing outside (3, 5.8 @ Table)
Really felt like I over did it today :(

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6 min warm up

Hot Mama
5RFT:
G2OH w/ dB L #20 - 10x
G2OH w/ dB - 10x
Row 400m (lvl6)
Back squats #55 - 10x
time: 23:03

thurs eats:
740 - protein shake w/ 1/2 nana
11 - chicken salad, pistachios, yam in coc. oil
215 - protein banana & mango "ice cream", raisins, granola
6 - veggies and gauc/hummus
8 - burger patty, yam, spinach salad w/ home made dressing

fri:
730 - protein shake w/ 1/2 nana
1130 - chicken salad, yam in coc. oil, raisins
2 - protein shake w/ 1/2 nana, apple
5 - ground beef, mixed green salad w/ home made dressing, a few nuts, carrots & hummus
830 - leftover paleo thai chicken w/ broccoli, apple

sun:
8 - protein shake w/ 1/2 nana
11 - 3 eggs scramble w/ 1/4 cup brown rice and soy sauce, apple
2 - 8 clementines & a few potato chips
5 - protein shake w/ 1/2 nana, raisins, a few bites of oatmeal cookie dough
945 -  a few grilled shrimp, mixed green salad w/ home made dressing

ZWOW #56 & Protein Shake Rule

6 min warm up

Start with back squats #70 (75 would have worked) - 5 x 5
time: 3:28

ZWOW #56
5/25s -- 24x
JR hi knees
dB full squat/OH press thrust #17.5s
JR hi knees
bent dB 90 deg rows (2)/plank row (2) #17.5s
JR hi knees
dB jump lunge/twist #10
JR hi knees
one leg pu w/ toe touch

total time: ~16min

wed eats:
820 - protein shake w/ 1/2 nana
1145 - chicken salad, 2 small apples, 1/3 yam in coc oil
230 - protein shake w/ 1/2 nana
8 - ground beef, spinach salad w/ home made dressing, gauc, 2 apples

The rule is that I HAVE to get in TWO protein shakes a day. This is the only way I don't wake up hungry at night. Plus, the new eating schedule (8a, 12, 3, 5, 8p) I came up with is working really well too:)

Beast Mode

6 min warm up

Beast Mode
10/30s -- 24x (16min)
jump lunges w/ BB (modify w/ ugi) #10 -16/15/12/12/12/12
dB front raise/pull back/oh #8s - 6/6/6/6/6/6
1 arm alt. pu - 13/14/14/14/14/13
BB 2 squat & rev. curls/low side steps OH #40 - 3/3/3/3/3/3

+ row 6 min (100mfast/100mslow) lvl 6 - 1060m completed

total time: ~22min

mon eats:
710 - protein shake w/ 1/2 nana and raisins
1145 - 3 eggs, yam in coc. oil, apple, 1 panda twizzler
3 - protein shake w/ 1/2 nana
5 - a bit of tuna on spinach w/ home made dressing, pistachios
8 - orange thai chicken w/ steamed veggies in ghee

[The] Oh My! [Workout]

6 min warm up

Oh My!
10/20 -- 40x (20min)
sB curls #30 -9/8/8/8/87/7/7
JR
BB stationary lunge L #50 - 7/7/7/7/7/6/6/4
seated upright dip station pull ups -9/9/8/9/8/8/8/8
BB stationary lunge R -7/7/7/7/6/6/3/6

sun eats:
745 - protein shake, 1/2 nana & raisins
11 - leftover turkey/veg goulash, pineapple slices, blueberries
230 - leftover turkey meatloaf, salad w/ home made dressing, mac nuts
530 - protein shake w/ 1/2 nana
845 - leftover turkey meatloaf w/ steamed broccoli & home made dressing