Strip The Fear Workout

5 min JR

Strip The Fear Workout
10/50 -- **16x (12 ORIGINALLY)
sB pu/clean and press/sqt & press #30 - 5/4.5/4/4.5
burpee broad jump, jump tuck (bkwds run) - 6/6/6/5.5
plank on dip station (ft on stab ball), *tap opp dip st. leg, knee tuck - 10/14/14/13
rev grip inv row on sm. mach. - 26/21/18/18

sat eats:
**if**
1130 -leftover beef/veg stir fry, 1/4c pecans, 1/2 pomegranet, 1/2c brown rice cous cous
3 - 3 egg/bell pepp omlette w/ turkey, 1/2 sm buttnutt sq
6  - celery & pb2
745 - steamed chicken & veg, lil soy sauce, a few bites fried rice

Killer 800 Rep Workout

Killer 800 Rep Workout
P1 2RFT:
25 pu on dip station w/ ft on ball
100 hi knee JR
25 knee raises on dip station
100 hi knee JR
25 sB squats #30
100 hi knee JR
25 tricep dips on d. st. (assisted)
time: 16:14

P2: 10/50 -- 3x
wide pullup/sB curl - 4
1 arm inv row (mod: 2 arm) - 20
rev grip iv row on sm. mach. (mod: sB bent underhand row #30) - 20

Total time: ~20min

thurs eats:
**if**
1130 - pumpkin protein shake (1/2c coconut milk)

230 - wf Sonoma chicken salad, green salad, sm swt tato in coc oil, 1/2c pecans

5 - 3 slices deli turkey, cheese, celery n salsa

730 - grnd bison, salad, blue chips

Fri

**if**

1130 - 3 egg/1/2c fried rice, 1/4th cantaloupe, 1/4c pecans
3 - chicken salad, green salad, 1/4th cantaloupe, 1/2 swt tato in coc oil, sm slice HM bread w/ ghee
730 - grnd bison, salad, 1/2 avocado

12 Minute Killer Curves

***140.6LBS TODAY!!!!**** 

(that's down 1.8lbs from last month)

JR 5 min

12 Minute Killer Curves
10/30 --18x
sB low jax #15 -27/24/23
kB swing #30 - 13/14/13
BB OH lunge back & kick #50 - 6/6/6
ugi V-tuck abs #5 - 19/24/20
sB russian twist w/ OH press #15 -10/10/12
JR hi knees - 86/83/82

BONUS 3 MIN:
15/15 -- 6x
(plank) twisted climbers
jump squats (touch ground)

total time: ~20min

wed:
**if**

1130 - beef/veg stirfry w/ 1/2 swt tato, nana bread mug protien muffin

3 - paleo chicken Alfredo, 1/4 cantaloupe, 1T pB

5 - glass o red, veggies n salsa

715 - spaghetti squash w/ chicken/veg marinara

Go Kaleo 4/8/13 & Off BCAAs

Stopped taking BCAAs. It's only been a couple days but I've since read that it might not be a great idea while breastfeeding. No worries, I'll just switch to Crio Bru!

3 min yoga warm up

Go Kaleo 4/8/13
back squat: 3x5 #75
time:

 2:03

FT:
8 back squats #55/16 kettlebell swings #26

7 squats/14 KB swings

6 squats/12 swings

5 squats/ 10 swings

4 squats/8 swings

3 squats/6 swings

2 squats/4 swings

1 squat/ 2 swings
time: 8:13

+JR 5min

BONUS: 10/20 --10x
burpees
alt side lunge hops
ave: 5/13

total: ~20min


tues eats:
**if**
1130 - paleo chicken alfredo, protein nana mug muffin 

2 - 1/2c nuts

3 - large bowl HM chicken soup w/ extra chicken, 1/4 cantaloupe
5 - 2 paleo stix, carrots/celery
730 -  beef/veg stir fry

Sweat Like Crazy

5 min JR

Sweat Like Crazy
4RFT:
push back pu - 10x
180 jump tucks/touchdown - 10x
comp pu/knee tuck - 10x
long leap/4 jump lunges - 10x
ugi foot plank/knee tuck/leg abd - 5 each leg
time: 19:45

total time: ~24min

sun
**If**
1130 - pumpkin spice cappuccino protein shake, strawberries & nana
3 - chicken, 1/2 sm swt tato, cashews
5 - glass o red, veg & salsa

730 - paleo chicken Alfredo, salad

mon
**If**
1145 - 2 eggs, paleo mug muffin (1 egg), strawberries, 1/2c cashews, 1/2 popcicle
3 - apple & 1 T pB
515 - protein hot choc, cuke & salsa

6 - glass o red
730 - HM chicken soup

Girls On Top [Mash Up]

3 MIN YOGA WARM UP

Girls On Top
10/50s -- 12x
4x4 plank jumps - 8/8
star pu with explosive star jump - 7/6
ugi twisted climber w/ reptile - 8/9
bk lunge sB shoulder switch over #30 - 9/9
tri dip/knee raise - 10/9
ugi expl lateral pu (knees) - 15/15

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

total time: ~17min

Sat:

**If**

12 - paleo kit, apple
230 - pumpkin pie protein shake, apple, cashews, blue chips :((((
5 - carrots
730 - HM chicken soup

ZWOW #7

5 MIN JR 

ZWOW #7
3RFT:
jump lunge3/side kick1 - 10x
super girl pu - 10x
JR 2 min
kB side bends #26 - 10 each side
time: 13:15

Bonus row 1000m sprints

Time: 4:55

Total time: ~24min

fri eats:
**if**
12 - chicken, swt tato, 1/3c cashews, peach
3 -  2 paleo stix, salad
530 - burger, 2 beers, fruit cup, 1/4 potato bun
8 - apple

Tomb Raider Sexy & BCAAs & IF

**Began window IF yesterday (eat 12-8)

**Use BCAA powder (10g) mixed with 0 cal juice when hungry between meals and/or before, during & after for fasted exercise  

3 min yoga warm up

Tomb Raider Sexy
Group1: 7x7 each FT:
dead lifts #75
squats #55
jump squats
time: 10:50

Group2: 7x7 each FT:
kB swing #26
BB clean and press #40
burpees
time: 15:42

total: ~27min

wed:
9 - cantaloupe protein shake
12 - paleo shepherds pie, 1/4c cashews, peach
tuna, salad, veggie stix

Chicken chili

Thurs 

**if**

1145 - Thai chicken/veg curry, apple

3 - grnd beef, salad, 1/2 swt tato, peach

5 - glass o red, carrots
8 - chicken, salad, blue chips

Workout For The Lovers!

STOP EATING GARBAGE!
TODAY. (WED)
NOW.
DO IT.

MON:
rock climb indoors (mostly lead)
fail lead test route :(

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5 min JR

Workout For The Lovers!
P1: *5/25s -- 8x (4 min)
hi knees JR
P2: 5/15s -- 24x (8min)
1 jump tuck - 5s
inv row pulses - 15s
1 jump tuck - 5s
sB squat pulses #30 - 15s

BONUS 3 MIN:
10/10 -- 9x
dyn squats
expl pu (knees)

total wo time - 20min


sun eats:
8 - nana/pb2 shake
1115 - paleo shepherds pie, a shit ton of cashews :((((((
1 - HM kale chips,  bell pepper stix,
5 - 2 paleo stix, glass o red, veggies & salsa
8 - tiny bowl of thai chicken/veg curry

Mon:

8 - "Reese's" protein hot chocolate, melon

1130 - paleo shep pie, strawberry slushie, thin slice HM bread w/ ghee

3 - thai curry w/ 1/2 sm swt tato, small handful cashews, apple
8 - paleo shep pie

ZWOW Challenge 8/16/13

3 min yoga warm up

CA$H IN:
5x5 back squat #75
200m row (afap)
time: 9:23

ZWOW Challenge 8/16/13
10 min AMRAP

20 jump lunges

20 kB swings #26
 
# sets:

 5.75


sat eats:
8 - nana/pb2 shake
12 - chicken, sgetti squash w/ ghee & marinara sauce, 1/4c nuts
5 - 2 paleo stix, glass o red, veggies n' salsa, pb2
7 - thai chicken salad

Increase Your Intensity

5 min JR warm up

Increase Your Intensity
5RFT:
low reverse lunges - 10x
tri dips on chair - 10x
inv row  - 10x
front raise & squat - 10x
leg lifts on dip station - 10x
time:12:15

BONUS BURPEES!
5 rest/10 work -- 12x (3min)

total workout time: ~20min

Just Wanna Make You Sweat

**GET BACK ON TRACK THIS WEEKEND!!!!!**
- no nuts
- 3 meals/day + one glass of wine w/ veggie stix & salsa snack
- only veggies with dinner
- whenever  hungry in between drink green tea, have veggies, or protien hot chocolate w/ water only

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

3min  yoga warm up

Just Wanna Make You Sweat
10/50 -- 18x
BB front squats #55 -11/10/8
ugi burpee/chest press (no pu) #10 -14/16/15
BB dead lift/row -10/9/8
dB alt lunge back/tri ext #15 -13/15/15
*ugi plank jump ins -32/32/35
v-sit ugi toss (hold feet off ground!) - 14/16/15

thurs eats:
745 - "reeses cup" protein hot choc, melon
11 - 2 chicken enchiladas, apple, 1/4c coconut flakes
130 - carrots/cuke & salsa, crackers :(
5 - 3 egg fried broccoli, 1/2 swt tato in coc oil
8 - grnd beef, salad, blue chips :(

fri eats:
730 - "reeses cup" protein hot choc, melon
11 - grnd beef, 1/2 swt tato in coc oil, strawberry slushie, 1/2 ice cream bar:(
4 - 3 egg stir fry w/ 1/2c brown rice and broccoli
8 -paleo shepherds pie

ZWOW #70

10 min JR

ZWOW #70
10min AMRAP (11min)
ninja jump ups - 5x
push up jump/pu/jump tuck - 5x
one arm press up - 10 each
pu jump/pu/jump tuck - 5x
#sets: 2

total wo time: 22min

tues:
730 - nana/pb2 shake
11 - apple
1 - chicken, paleo mug muffin, apple, carrots

4 - toasted coconut. Apple

5 - glass o red
8 - chicken enchiladas, salad

Daily Burnout L&A&T

3 min yoga warm up

Daily Burnout L&A&T
1min/1min -- 10x
sB squats #30 - 16/18
sB wide leg squats - 19/27
sB lunge L - 18/18
sB lunge R - 16/18
sB step up L - 13/15
sB step up R - 15/13
sB squat & leg abd - 17/16
sB squat & press- 14/13
(rest 2min then one more round)

Sun eats

8 - pb2/nana shake
1130 - apple
230 - tuna salad, apple
430 - paleo kit (beef & coconut & strawberries), pecans
630 - pizza, salad, celery & pb2

Mon

8 - pb2/nana shake

1130 - chicken, spaghetti squash w/ ghee, apple, pecans

3 - strawberry slushie

5 - glass o red

8 - burger, salad, grilled tatoes

Transform Yourself

5 min JR warm up

Transform Yourself
10/50s -- 12x
ugi alternate front lunge bicep curl (to shoulder) #10 - 17/13
4mtn runner/pu - 10/9
BB squat & shldr press #50 - 7/7
bent BB row - 32/32
ugi sumo squat/front raise - 20/21
ugi tri dips - 24/25

total wo time: 17min

+ hike 7mi

sat eats
815 - pb2/nana protein shake
1 - salmon, apple, raspberries, asparagus & carrots
4 - summer sausage, pecans, chips

6 - glass o red wine

8 - chicken soup w/ quinoa

Fitness Blender kB Workout #1

3 min yoga warm up

Fitness Blender kB Workout #1
2RFT:
figure 8 curls #26 - 10x
around the worlds #30  - 10x
kB swing L #26 - 10x
kB swing R - 10x
crunch n' punch (to opp foot) L #18 - 10x
crunch n punch R - 10x
clean to press L #26 - 10x
clean to press R - 10x
TGU L #18 - 5x
TGU R - 5x
sumo dL hi pull #30 - 10x
kB full swing #30 - 10x
time: 16:08

+ HSCTs 15s on/15s off -- 6x
3/3/5/0/3/1

total wo time: ~19 min

thurs:
830 - capp shake/peach

1245 - sausage & veg, 1/2 swt tato in coc oil, tiny apple, 1/4c almonds

5 - shrimp, carrots, glass o white wine
8 - chicken, asperagus, salad, swt tato

Beauty & A Beat Workout

JR 5 MIN WARM UP

Beauty & A Beat Workout
10/30s -- 30x (20min)
hi knees JR
sB pulse squat #15 - 25/25/24/28/25
JR
sB jump squat #15 - 15/16/16/16/16
JR
sB pulse & jump#15 - 9/11/12/12/11

wed eats:
8 - nana/pb2 shake
12 - chicken w/ salad dressing, 1/2 swt tato in coc oil, apple, 4 crackers
430 - glass red wine, handful almonds & carrots
8 - acorn squash w/ sausage & veggie sauce

Sweat & Get Lean

SEPT WORKOUT PLAN: 

1. 1 rock climb/wk
2. 4 BR/ZWOW (w/ 1 5x5 back squat/wk)

=================================
MON:
rock climb indoors: 1st (5.8) lead since last October!
=================================

3 min yoga warm up

5x5 back squat #75
time: 3:27

Sweat & Get Lean
10/50s -- 12x
kB one leg row & squat L #26 - 10/10/10
alt standing BB OH cross knee, side knee, leg abd #50 - 9/11/10
kB one leg row & squat R - 9/12/12
180 degree burpees - 8/10/8

tues eats:
730 - nana/pb2 shake
1030 - peach, summer sausage, 12 almonds, tiny apple
230 - chipotle beef salad w/ gauc & salsa
530 - tiny scoop vegan ice cream
730 - spaghetti squash w/ ghee, chicken/veg marinara sauce

Sexy Hot Moves

5 min JR warm up

Sexy Hot Moves
10/30 -- 30x
dip station elev pu/elev tri dip - 5/4/4/4/3
sB f/bk lunge L - 6/6/5/4/5
5 mtn climbers/1 sB sqt & press - 4/4/4/4/4
sB f/bk lunge R - 5/5/5/5/4
full plank jax - 25/26/30/26/27
6 hi knees/burpee - 4/4/4/4/4