Cuter Butt Workout

3 min yoga warm up

Cuter Butt
10/50s -- 20x
JR
ugi OH jump lunge/chop #10 - 14
JR
alt kB swing #26 - 32
JR
BB dL/half burpee #55 - 10
JR
ugi squat jumps - 26
JR
sB clean and press/squat and press #30 - 7
JR
elev knee tuck pu - 10
JR
10 plank shoulder tap/10 alt toe reach abs - 1.5
JR
sB goblet (wide) squat and press - 12
JR
seated tuck abs - 21
JR
sB half burpee to upright row - 9

830 - nana/pb2 protien shake

12 - 1/3c peanuts, peach, chicken salad, apple

5 - tuna, salad, carrots, 1/3c quinoa
6 - glass of red wine
8 - thai fried quinoa w/ chicken, paleo ice cream

You Make Me Feel

WED:
indoor rock climbing 
==================
5 min JR warm up

CA$H IN:
5x5 back squat #70

Time: 3:14

You Make Me Feel
10/50s -- 12x
ninja jump tuck - 8/8/8
sB clean and lunge bk OH press #30 - 8/8/8
10 hi knees/cross body knee tuck pu each side - 4/4/4
elbow plank jax - 36/33/32

total wo time:  ~20min

tues:
8 - nana/pb2 shake
1145 - chicken, spaghetti squash w/ ghee, red sauce, peach, apple, 1/4c peanuts
4 - tuna, salad
6 - paleo stix (2)
830 - ground beef & zucchini

wed
8 - nana/pb2 shake
12 - ground beef, peach, swt tato, 1/4c peanuts, 1 paleo beef & spinach stick
4 - bell pepper turkey sandwich, blueberry slushie
545 - 2 paleo stix
845 - 3 eggs, zucchini, 1/4c peanuts

thurs
8 - nana/pb2 shake
12 - ground beef, peach, swt tato in coc oil
4 - paleo kit, blueberry slushie
530 - carrots & pb2
thai fried quinoa

Fit Body ZWOW

Here's what I'm going to try this week: log calories in calorieking journal, 1500-1600/day for the whooooole week. If I stick to this, I'll treat myself to coldstone this weekend. I've also been tossing around the idea of doing a 2/1 or 3/1 cycle 1500/1800.

3 min yoga warm up

Fit Body ZWOW
P1: 4min AMRAP
one arm KB sumo squat L #30 - 10x
one arm KB sumo squat R - 10x
kneeling lext/tuck/ext/jump L - 10x
kneeling lext/tuck/ext/jump R - 10x
#sets:      
r1- 2 1/4             r2- 2 1/2

P2:
JR 4 min (5/25s -- 8x)
repeat workout once more.

total wo time ~16min

sun
9 - nana/pb2 shake
1030 - apple
1 - brat, salad w/ avocado, 1 beer
4 - 1 enchilada, apple, 1/2c pecans
8 - chicken, squash, green beans, salad

mon
8 - nana/pb2 shake
12 - 2 enchiladas, peach, strawberry slushie, 1/3c peanuts
4 - paleo tBLT, carrots
6 - celery/pb2
730 - chicken, squash, green beans

ZWOW #61

5 min JR (10/50--5x)

ZWOW#61
4RFT:
broad jump, jump tuck, burpee (no pu) - 5x
dB OH sit up to toes (knees up) #10 - 10x
bruce lee jumps w/ dBs #10 - 10x
side to side plank touches (hard version) - 30x
TIME: 12:20

5 min JR (10/50--5x)

total wo time: ~22min

sat
9 - pb2/nana protein shake
12 - paleo fish stix with mayo/dill sauce, peach, 1/4c pecans
130 - pineapple slushie
345 - spaghetti sq w/ paleo chicken alfredo, apple, thin slice home made bread
8 - 2 enchiladas, salad

Bootylcious Booty Workout

Trying to clean it up and follow more rigidly the paleo for athlete's diet which includes quinoa/brown rice (before 5pm) and all potatoes.

3 min yoga warm up

Bootylicious Booty
3-5RFT:
sB alt shoulder squat & pu #30 - 10x
sB squat/twist to upright row - 10x
ugi lunge fwd & twist #10 - 10
jump lunges - 10x each
time: 16:12 (4RFT)

thurs:
8 - capp shake, pineapple
1230 - salmon, cauliflower rice w/ ghee, 2 apples, 1/3c almonds
4 - chicken, salad, blueberry slushie
6 - pb2 carrots celery
830 - spaghetti squash/chicken paleo alfredo

fri:
8 - pb2/nana shake
1130 - home made paleo fish stix, 1/2c pecans, apple
430 - paleo chicken alfredo, spaghetti squash, pineapple slushie

630 - glass red wine, carrot celery pb2

8 - brat, asparagus, swt tato fries

Pump It

5 min JR warm up

CA$H IN:
5x5 back squat #65
time: 3:19

Pump It
10/50s -- 12x
sB front squats #30 - 13/13/10/10
high knees JR
inverted rows - 18/19/16/17

total wo time: ~20min

wed eats:
8 - nana/pb2 shake
12 - creamy chicken over 1/2 swt tato, 1/2c brown rice, 1/3c almonds
130 - blueberry slushie
645 - carrots, celery & pb2

8 - creamy chicken over 1/2 swt tato

Go Kaleo 6/11/12

 MON - rock climb indoors
(first clean 10- !!!!)

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

3 min yoga warm up

Go Kaleo 6/11/12
10/50 -- 15x
sB good mornings #30 - 13/13/13
static dB lunge L #17.5s - 17/15/15
static dB lunge R - 15/17/15
BB bent row #50 - 30/30/30
burpees - 8/8/7

sun eats:
830 - nana/pb protein shake
12 - creamy chicken & sweet tato
3 - ground beef, salad, blue chips, strawberry slushie
7 - sea bass, tomatoes, mushrooms, glass red wine

mon:
830 - nana/pb protein shake
1130 - creamy paleo chicken w/ cauliflower rice, apple
2 - leftover shrimp & veggie chinese food, strawberry slushie, bite of cookie, 1/3c almonds
5 - protein hot chocolate, veggies & pB2 
9 - 3 eggs, salad

tues
830 - nana/pb protein shake, bite of cookie
11 - apple, 1/3c almonds
1 - chicken salad, green salad, blue chips :(
3 - pineapple slushie
6 - veggies & pb2
8 - chicken & veg stuffed zucchini boat

NO MORE CHIPS THIS WEEK!!!!!!!!!!!!!! >:(
MORE VEGGIES!!!!!!

Powerful Legs

5 min JR warm up (10/30s -- 8x)

Powerful Legs
20/40s -- 15x
dB 2 diagonal lunges/3 squats #17.5s - 3.5/3.5/3.5
dB alt bk lunges #17.5s - 16/13/12
5 pogo hops each leg - 3/3/3
dB split squat L #17.5s - 12/12/11
dB split squat R - 11/12/12


sat
830 - capp shake/grapes & pineapple
12 - chicken, swt tato in coc oil, 3/4c nuts :(
430 - tBLT in paleo tortilla, watermelon slushie, carrots/celery & pb2
845 - creamy chicken over cauliflower rice, blue chips

Fat Fix

3 min yoga warm up

• low lunge L/R
• ham stretch L/R
•  pigeon L/R

Fat Fix
10/30s -- 24x (16min)
BB front squats #50 - 8/9/9/8
JR
plank pu/rev fly #8s - 4/4/4/4
dip station oblique/middle alt raises - 10/10/10/10
JR
plank

thurs eat:
820 - nana/pb2 shake
11 - 3 eggs, potato w/ ghee, 1 chocolate covered date
4 - thai curry, carrots & pb2, cherries
8 - brats, salad w/ avocado, swt tato fries

fri:
730 - capp shake, cherries, nuts
11 - ground beef, 1/2 swt tato in coc oil, nana bread mug muffin
2 - chocolate protein shake (no coc milk), other half swt tato, watermelon slushie, 1/2cnuts
4/5 - red wine, veggies & pB2, 2 crackers
8 - ground beef, salad, squash

Kick Ass Girl Sweat & New JR Warm Up!

After going on a hike last Sunday and feeling terribly out of shape, I decided to add in some jump roping warm ups. I'll alternate my yoga one with a JR one each time.

5min JR warm up (10/20s -- 10x)

CA$H IN:
6x6 back squat #60
time: 4:16

Kick Ass Girl Sweat
10/50s -- 12x
ugi wide mtn climbers -50/50/53
BB dL to upright row #50 -10/10/11
dB curl to press #17.5/15s - 9/10/10
ugi alt wood chops #10 - 18/17/16

total wo time: ~21min

wed eats
730 - nana/pb2 shake

1130 - 3 eggs, peach, apple, swt tato in coc oil
345 - chicken, red sauce, spaghetti squash w/ ghee, carrot/celery w/ pb2, 1/2 c almonds
730 - ground beef, salad, 2 choc covered dates

ZWOW #54 & First Climb Since April!!

Walk schedule this week: 5x week, 3.3mi wearing an 11lb baby!

MON - 1.5 hours indoor climbing!! 5.8, 5.9, 5.10-, 5.9, 5.10-, 5.9

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

3 min yoga warm up

• low lunge R/L
• traingle pose R/L
• eagle pose R/L

ZWOW #54
FT:
dB lunge bk/fwd, jump lunge, curl, side kick w/ back leg - 15 sets each leg
pu/jump feet to L, to R, in and out, in 5 90 deg. bent rows - 10 sets
3 jump tucks/10 side V crunch - 10 sets
time: 14:07

BONUS ROUND!
dB jump squats #15s - 10x
dB sumo squats - 10x
dB mini squats - 10x
jump lunges - 12x
jump lunge kick up - 1 each leg
time: 1:31

total wo time: ~15min

sun eats:
mocha shake w/ nana
meatloaf & squash
apple
raw food meal replacement shake
peach, pB
chicken/spag squash in paleo alfredo sauce

mon
9 - "wendy's frosty" protein shake w/ nana
12 - chicken & spaghetti squash w/ red sauce, 1/4c pecans
430 - 3 eggs & salad & tato in ghee, celery & carrots w/ pB2
845 - tuna, salad, pecans, beet/black bean burger

tues
730 - nana/pb2 shake
1045 - beef chili, blue chips, peach/apple, 1/4c pecans
430 - tuna, salad, swt tato in coc. oil
6 - protein hot chocolate, carrots & pb2
815 - thai chicken/veg curry

Go Heavy, Go Hard

4 min yoga warm up

Go Heavy, Go Hard
10/50 -- 12x
jump front kicks - 61/52/63
kB around the world #26 - 16/16/20
kB swing #26 - 20/21/19
BB bent row #50 - 25/25/25

+ Diamond lake hike in Nederland (5miles)

sat eats:
9 -  capp shake, peach
1 - beef meatloaf, buttnut squash, apple
430 - glass red wine, chips n salsa
6 - veggie burger, salad, home made fries
8 - beef meatloaf, buttnut squash

Lust On Me

4 min yoga warm up

Lust On Me
10/50s -- 15x
JR hi knees
sB back squats #30 -15/15/14/14/12
dip station knee raises -19/18/17/18/17

We Found Love w/ Zuzka

4 min yoga warm up

CA$H IN:
5rft:
back squat #60 - 5x
lat pulldown #136 - 5x
time: 4:20

We Found Love
10 min AMRAP
1 dive bomber
1 knee raise
# sets: 32

total WO time: ~14 min

tues
9 - nana/pb2 shake
1 - beef chili, 2 peaches, blue chips, coc butter
5 - chicken, salad, carrots & pb2

830 - spaghetti squash w/ chicken (paleo) alfredo sauce

wed
9 - "wendys" protien frosty w/ nana
1 - chicken, squash, blue chips
530 - tuna w/ almond cheese, carrots/celery w/ pB
830 - brat, salad, swt tato w/ coc oil

Fight Fat

This week I'm going to be logging my food in my nutrition log to see how much I'm eating and to keep me from getting too far off track. Continuing 3.3mi dog walks carrying J (9lbs), 5x week.

3 min yoga warm up

Fight Fat
10/50s -- 18x
BB dL/curl/front loaded side kick1 #35 - 10/12/12 (heavier)
3 flying jump lunge/drop down pu - 7/6/5
side to side jump lunge touch - 32/34/29
ugi leg lift/hip lift #5 - 15/15/17
ugi lateral toe taps - 60/64/65
super girl pu - 8/8/9 (mod every other)

sun eats:
8 - "wendy's frosty" protein shake (w/ nana)
12 -  spaghetti squash in ghee w/ chicken sauce
5 - beef chili, carrots &pb2, a few bites of dessert :(
830 - 3 eggs, salad, 1/2 cup nut/seed mix :(

mon
730 - quinoa protein porridge w/ raisins, 1/4c pineapple chunks
beef chili, watermelon
tuna, salad, pb2, swt tato in coc oil
spaghetti squash in ghee, chicken sauce, watermelon

The Time Is Right

3 min yoga warm up

The Time Is Right
10/50 -- 12x
BB alt lunges #50 - 15/14/15/14
JR
knee hugs - 15/15/15/15

sat eats:
830 - nana/pb2 protein shake
12 - tuna, apple, swt tato in coc. oil, 1/2 cookie pizza slice
4 - 3 eggs, 2 slices ham, spinach, peach
6 - carrots, celery & pB2
830 - spaghtti squash w/ chicken sauce

Wake Me Up

3 min yoga warm up

Wake Me Up
5rft:
ugi switch over pu - 10x
ugi tri pu - 10x
ugi chest flys #15s - 10x
kneeling ugi bent row & fly #12s - 10x
inv row -10x
2 bent row & stand up #50 - 10x
time: 20:25

wed eats:
9 - nana/pb2 shake
1230 - bbq chicken stuffed tato
4 - chicken, salad w/ gauc & salsa dressing
9 - 3 slices ham, paleo pizza, cookie pizza

thurs:
845 - capp shake/apple
1130 - pB/apple
4 - 3 slices ham, 1.5 slice paleo pizza, grnd bison
6 - paleo cookie pizza slice, celery & pB2
8 - grnd bison, salad