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

ZWOW83

5 min JR
ZWOW83

3 ROUNDS FOR TIME

•                10 Scorpion push ups

•                30 front/back low lunges (each! k2g)

•                10, 10-high knee to burpees (comp)

                 10, 3-point plank jump, toe touch, roll over, jack knife
time: 30:04

total: ~35min

mon eats:
**if**
11 - 3 eggs, apple & 2T pb, swt tato, 1/2 questbar
2 - 1/2c nut/berry mix
5 - protein hot choc(h2o), salad, carrot & pb2, a few blue chips :(
715 - chicken, salad

tues:
**if**
1130 -  salmon, swt tato mash, 1/2 questbar
2 - nana/pb2
430 - shrimp & salad
6 - apple
715 - chili

ZSHRED13

SUN:
2 5.9s, 1 5.9+ TR outside!
 
=============
3 min yoga warm up

ZSHRED13

Workout Breakdown:

BUY IN - 1-min jump rope (high knees)

3 ROUNDS FOR TIME

•                10 alt. single-leg box jump burpees

•                *10 double under jump ropes (original: 5)

•                10 weighted pistol to deadlift

•                *10 double under jump ropes

•                20 dumbbell deadlift to calf rasies

•                *10 double under jump ropes

•                20 Alt. weighted step ups w/ leg lift

•                *10 double under jump ropes
time: 23:55

total: ~25min

**KEEP IT SUPER CLEAN THIS WEEK SO WE CAN CRACK THE 130s!!!!!**

ZROPES #1

3 min yoga

Ca$H IN:
back squat #65 6x6
BB bent row #60 6x10
time: 4:40

ZROPES #1

1RFT:

2 min JR hi knees

*10 burpees w/ row #20s (original: just burpees)

1 min JR feet together

10 burpees w/ row

2 min JR hi knees

10 burpees w/ row

1 min JR feet together

10 burpees w/ row

2 min JR hi knees

time: 18:10

total time ~23min

wed eats:
**if**
1130 - 3 eggs, sghetti sq w/ ghee, 1/4c almonds, nana
3 - squash/chicken/apple soup, quest bar
530 - carrots/pb2/hummus
7 - grnd bison/salad, apple, 1/2pfb

ZWOW #84

5 min JR

ZWOW #84
15 Minute AMRAP

•                1 minute Jump Rope [High Knees]

•                20 Cork Screw [1/2 breakdance/touch opp butt cheek to ground]

•                1 minute Jump Rope [High Knees]

•                10 1-leg Squats [Each Leg: use step - w/o 2 risers)

•                1 minute Jump Rope

                 6 sets Side Burpee (no pu) w/ 3 plank lifts
#sets: 2 1/6th

 mon eats:
**If**
1115 -grilled chicken, spag squash w/ ghee, grapes, pB
3 - 3 eggs, alm cheese, salad w/ zucc & carrots, pb2
5 - protein hot choc (h2o only)
715 - grnd bison, salad

tues:
**if**
1115 - pumpkin spice latte protein shake (1/2c coc milk), grapes
3 - grnd bison, salad, yam in coc oil 
530 - carrots & celery pB2
730 - chicken w/ pesto, spaghetti sq w/ ghee, slice of cheese

ZSHRED # 14

3 min yoga


Zshred # 14 
3RFT

•                10 Single-Legged Burpees

•                10 Dead Lifts (#20s)

•                10 Low Jack w/ clapping Push-up

•                10 R/L Weighted Lunges #20s

•                10 Box Step Overs w/ *1 Dragon Lunges #20s (originally 5)

                 1-minute of a "V-Hold"
time: 26:38

sun eats:
**if**
1115 - taco soup, spag squash, nana protein mug muffin
2 - 2 paleo stix, apple, veggies & guac/hummus
530 - squash soup w/ chicken, a few crackers, 2 beers
730 - quest bar

ZSHRED #5

Zshred # 5: 

10/50S -- *24x (original 12x)

•                50 seconds of Jump rope (high knees)/round 2: row where JR indicated

10 seconds of rest

•                50 seconds of Jump-Lunge Kick-Ups - 17/14

10 seconds of rest

•                50 seconds of Jump Rope (high knees)

10 seconds of rest

•                50 seconds of Mountain Climbers - 64/60

10 seconds of rest

•                50 seconds of Jump Rope (high knees)

10 seconds of rest

•                50 seconds of (jG) Pistol Squats - 10/7

10 seconds of rest

•                50 seconds of Jump Rope (high knees)

10 seconds of rest

•                50 seconds of *BB Sumo-Squat, Side-Kicks #50 - 13/11

10 seconds of rest

•                50 seconds of Jump rope (high knees)

10 seconds of rest

•                50 seconds of 3 Jump Lunges + Dynamic Push-Up (jump legs apart) - 7/5

10 seconds of rest

•                50 seconds of Jump rope (high knees)

10 seconds of rest

                 50 seconds of *Inverted Row (original PGUs) - 24/33

sat eats:
**if**
1150 - taco soup, swt tato in coc oil, 
3 - 3 HM chicken wings, salad, carrots, quest bar
5 - carrot, pb2, glass o red
715 - spag squash, chicken, pesto

ZWOW #77

ZWOW # 77

4rft

•                1 minute Jump Rope

•                20 kB 1 arm Swings (ea.) #26

•                20 Jump Lunges

•                10 Lunge hold and Twist (each leg) #15

TIME:17:30

(zuzka's time: 19:30. busted!!!!!)

+ 3 min row 30/30 sprints (631m)

fri eats:
**if**
1115 - taco soup, 1/2 squash w/ coc oil, protein nana bread mug muffin
115 - 2 paleo stix, apple, 1/2 cup dried berry & nut mix
530 - glass o red & salad w/ carrots, 3 HM chicken wings
715 - sghetti sqsh &ghee, chicken, marinara
 

ZROPES #4

ZROPES #4

3-5RFT:

1 min JR hi knees

30s JR fast! hi knees

5 burpees

30s JR fast! hi knees

5 burpees

30 dB sit ups (hold dB at chest) #15

5 rope leaps (long jump - jog back)
time: 21:52

That took me A LOT longer than I thought!

wed eats:
**if**
1130 - leftover chicken soup w/ 1/2 chicken breast & xtra greens, protein nana bread mug muffin
230 - chicken wings, veggies & hummus, 1/2c nut & berry mix, 2 slices cheese
530 - protein hot choc, veggies, a few small crackers :(
730 - sghetti squash & ghee with chicken and marinara sauce

ZWOW # 85

 MON:
Indoor rock climbing (lead 5.10-, 5.10 clean)

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

ZWOW # 85: 

15 AMRAP:

•                10, 3-Jump Lunge to Pistol Squat [Go at least 1/2 way down]

•                1, 3-Elevated Pike Press to 30-second Plank hold

•                10 (5ea) *BB Forward step up / Backward Chair Lunge #50

                 10 Alternating 1 arm/1 leg tri dips on chair
#sets: 3 & (2x, 1st exercise)

+ 5 min row AMMAP: 1006m

total: ~20min

sun eats:
**If**
1130 - turkey meatloaf, nana protein mug muffin, apple, 1/4c nuts
230 - perfect food bar, 2 slices turkey, green salad, tiny sliver of pizza, 1c nana chips
5 - glass o red, apple, carrot
7 - chicken, large green salad

mon
**If**
1145 - 3eggs, spaghetti squash w/ ghee, 2 apples, 1c nana chips
530 - tuna, salad w/ vinegar, protein hot chocolate (water only)
830 - paleo kit, banana

tues
**If**

1230 - tuna, buttnut squash, apple, pB

3 - cashew chicken w/ veg & spring roll

530 - protein hot choc (h2o only)

730 - HM chicken soup w/ extra chicken breast

ZWOW #71

KNOCK IT OFF WITH THE BLUE CHIPS!!!

5 min JR

ZWOW71

3RFT:

•                20 DB Jump Squats #15s

•                20 DB Snatch #15s

•                40 Alt. Single Arm DB Swings (2OH, 1switch) #15

•                10x - 3 Bridges/ 1 TGet-Ups #18

                 15-10-5 Burpees
time: 28:05

total time: ~33min!

sat eats:
**if**
1115 - turkey meatloaf, apple, 1TpB, mashed tato, asparagus
315 - protein hot chocolate, carrots & cuke w/ salsa, a few bites brown rice 
515 - glass o red
730 - chicken & sghetti squash w/ marinara sauce & ghee
 

ZROPES #2

ZROPES2:

*2RFT:

10 Burpees

1 minute Jumpe Rope (high knees)

30 Single-leg JR Jumps (each leg)

10 Dumbbell Thrusters #15s

1 minute Jump Rope (high knees)

30 Single-leg JR Jumps (each leg)

10 Plank PU/Row #20s

1 minute Jump Rope (high knees)

30 Single-leg JR Jumps (each leg)

10 Dumbbell Thrusters #15s
time: 20:43

BONUS: *50 Double Unders (originally 25)
end time: 22:00

thurs eats:
**if**
1130 - leftover chicken/veg kabobs, 1/2 large squash w/ coc oil, 1/4c walnuts
3 - tuna, salad, 2 apples, blue chips
5 - glass o red, veggies
7 - turkey meatloaf, mash tato, asparagus

fri:
**if**
1115 - chicken, veggies, 1/2 lg squash w/ coc oil, apple, mango slices
3 - turkey meatloaf, mash tato, protein nana mug muffin
5 - carrots and glass o red
7 - chicken, salad