Zshred #1

2 min yoga

5 min JR


Buy-in:

    •    2-min Jump Rope HK

3 ROUNDS:
3 Burpees/ 12 Lateral Jumps/ 3 Burpees
    •    10 Bosu OH Press #15s  
    •    10 Tricep Dips
         10 *1 leg inv row
3 Burpees/ 12 Lateral Jumps/ 3 Burpees

BUY OUT:
    •    2-min Jump Rope

time: 17:06

total: 22min

thurs eats:

130- qbar, 1/3mac nuts

230 - (free meal) gyro burger/salad

5- power crunch bar, carrots, 3 crackers, salad, a bit of chicken, 1.5 glass rosé

some days i'm tracking on myfitpal

Zshred #42

Mon:
Outdoor climb 9+, 10a, 9+ on TR

===

Zshred #42: 
2rft:

*100 figure 8 JR
10 Kettle Bell Weighted Side Step-Ups (each side) #30
100 Scissor Jump Rope
*10 1-Leg dL each #30
100 x ft jump rope
10 Weighted Kettlebell Pistols (use chair!) #30
time: 18:42

total: 23min

Z's Summer Ab Series #4 & Diet Goals

Nutritional goals:

1) Get back to paleo! 1 serv grains/day. More potatoes/yams!

2) F-you nuts. F-you.

3) Have raw cocoa w/ water if not satisfied after meal

4) Track calories 1500 (800/600

5) 1-2 free meals/wk

2 min yoga

5 min JR

Z's Summer Ab Series #4
*3 Rounds for TIME
12 Sumo BB Squats w/ Knee-Up #65(^next time)
1-Min Jump Rope
12 *Kettlebell (on chest) bosu crunches #26
12 (each leg) Back Lunge Pass-Under/Squat #30
1-Min Jump Rope
12 Leg lift/Butt Lift/Toe Touch
time: 20:59

total: ~26min

tues eats:
1-2 broccoli, paleo leek & chicken stroganoff, med swt tato, 1/2c pistachios, 1/4c raisins, mint chip protein shake, a few bites of paleo carrot cake
5-6 qbar, veggies, a few chips and dip, 1 cracker, watermelon, chicken, salad

***almost made it with out chips and crackers today. At least I didn't eat as many.

wed:
12-1:
carrots, mint chocolate protein shake, chicken, mashed swt tato, 1/4c pistachios
3-6:
1/4th protein bread, a few blue berries, zucchini
ground beef, salad, 3 crackers

TheHiiT #10

2 min yoga

5 min JR

TheHiiT #10
10/50s -- 18x
sB low jax #30 - 39/39/44
5 sB jump lunges/5 plank jump ins #30 - 3/2.5/3
kB swing (FULL) #30 - 23/22/18
elev. 1 leg pu (alt.) - 12/13/11
side plank dB reach through & up L #10 - 12/13/13 
side plank dB reach through & up R - 13/13/11

total: 23min

sat eats:
12-2:
broccoli w ghee, can o tuna (dab o mayo & WF ranch), sm swt tato, 2 sm apples, 1/2c nuts, 3 crackers, 2T raisins
1/4th protein bread
430-630:
mixed grill platter @ kachine grill w/ side salad & collard greens

ZWOW #82

2 min yoga

5 min ROW

ZWOW #82
Ladder workout for time:
    •    25 Mountain Climbers [Strict]
    •    1--> 10 Bench Jumps (16")*
    •    25 Lunge Jumps
    •    10-->1 Bench Jumps
time: 15:06

*shoulda gone one riser higher! (8 instead of 7)

total: 20min

fri eats:
BE GOOD DAMMIT.
12-2:
brocolli, leftover efl chili, mint chip protein shake (1scp),  1/2c nuts, 1/4c raisins, 1/4c granola, cherries, 2 sm apples, hot cocoa (2T raw cocoa/1t lo han)
4-6:
1 power crunch bar

Chicken, buttnut squash, 3 crackers

Better...
<(￣︶￣)>

BR 30 Day Challenge Day 3 Part 1

Again......
DREADING THE WEIGH IN ON MONDAY!
I have not eaten well the past couple weeks or at least I've had more than my two allotted freemeals.
Getting to the point where if I want to continue making progress I have to stay on the ball. Half the problem is I can't decide on a method. The other half is that I'm still BFing and I don't want to do anything too extreme until I'm done with that. Excuses, excuses...I know. *SIGH*

I'm not going to suck at eating for the next 2 days. Reeeeeaaaaddddy? GO!

2min yoga

5minJR

30 Day Challenge Day 3 Part 1
10/30s -- 26x (~17min)
1. Spider Push Up - 17
JR
2. BB Squat & Press #55 -7
JR
3. kB Unilateral Lunge & Press #26 – Left -11
JR
4. kB Lunge & press – Right Leg - 11
JR
5. Tuck Jumps - 13
JR
6. *Burpee - 6
JR
7. Shoulder Sandbag Lift/Throw Down #30 - (alt.) -12
JR
8. Sandbag Overhead Situp & V-Shoulder Press (ft off ground at all times!) #30  -
JR6
9. sB 1 Leg Push-Up, Burpee, Jump Bag - 4
JR
10. Left BB Step up’s -7
JR
11. Right BB Step up’s -7
JR
12. kB Roll Up n' Jump #18 - 6
JR
13. BB Clean & Press - #55 - 5
JR

total: ~22min

wed eats:
12-2:
mint choc chip protein shake, buttnut sq w/ 1t coc oil, 4 sm apple, celery & pb2, 1/2c pnuts, 3 lg crackers 
4-6:
1.5c EFL chili, power crunch bar

thurs:
12-2:
brocolli n' WF dressing,  can tuna (dab mayo), sm swt tato, 1/4c granola, power crunch bar, 1/3c pnuts, melon zevia slushie,
4-6:

1/4th protein bread

Free meal

Zshred #38 & IF Experiment

THIS WEEKS DIETARY EXPERIMENT:
So I've always wanted to be able to do the 20/4 IF window but it seems to problematic in terms of choosing one window of time that'll suit all my social needs/wants. Plus I have a hard time making it 20 hours. Instead I'm going to try two, two hour windows 12-2 & 5-7. Or something like this. I will have to be a little flexible for happy hour though;)

===========
Tues:
Indoor Rock Climbing
============

2 min yoga

5 min JR

Zshred #38:
2 rounds for time
    •    30 Seconds Jump Rope (or high knees)
    •    20 Rollback Pistols Alternate
    •    30 Seconds Jump Rope (or high knees)
    •    10 dB Jump Lunge + 3 dB2Knee Tucks #20/15
    •    30 Seconds Jump Rope (or high knees)
    •    10 (free) Handstand Burpees
time: 15:55

BONUS TABATA: (4min)
kB fwd split squats #26

total: 25min

sun eats:
12-2
brocolli w/ WF dressing, chicken, protein bar, med swt tato, 1/4th protein bread, apples
5-7
chicken, veggies, 3 Lg crackers, 1/4c brown rice

tues:
12-1:
mint choc chip protein shake, brocoli & WF ranch, 1/3c pnuts, 2 sm apples, 3 lg crackers, power crunch bar
4-6

Grnd beef, celery & pb2, 2apples, 3 lg crackers, buttnut squash w/ chipotle chicken

ZWOW # 73

2 min yoga

5 min JR

ZWOW # 73 workout:

3rft

• 10 jump tuck and pistol squats (alternate each leg each rep)
• 10 3-point abs (med ball w/ ft touch side/mid/side) #5 (dip station instead!)
• 30 seconds of flutter kicks (on your back)
• 60 seconds leg elev. plank (with one leg up, every 15 seconds switch legs)
• 20 sB lunge bk/twist both sides/step up knee up #30

time: 21:38

total: 26min

sat eats:

12- green beans in WF ranch, can o tuna (dab mayo & relish), power crunch bar, slice of pizza, 1/4c raisins, carrots & pb2

3- 1/4th protein bread, cherry slushie

6- smoked salmon salad w/ dressing, 2 glasses red wine, butternut squash soup

ZSHRED #15

Thursday:
Indoor climb

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

2 min yoga

5 min ROW (10/30 still)

Zshred # 15: 
*20min AMRAP:

• 15 weighted bridges (dB on top of hips) to Sit-Up #25
• *20 dBl unders
• 30 Strict Mountain Climbers
• *20 dBl unders
• 20 dB backward lunge into Jump Squat #20s

#sets: 4 3/5
total: 25min

wed eats: 
12- salad w/ HM dressing, carrots, grnd beef w/ alm cheese, 1/4th protein bread, sm swt tato, 1/3c mac nuts
4- greens & whey bar, 3 sm apples, 4 large crackers
6- chicken, green beans in HM dressing

thurs:
 12- green beans in ghee, leftover chicken thai curry, 1/4c mac nuts, power crunch protein bar, cherries
3- 1/4th protein bread, 3 sm apples
6- chicken & veg kabobs 1/3 brown rice

fri:
12 - green beans in HM dressing, protein bar, grnd beef & almond cheese, 3 large crackers, bowl of cherries
3- 2 glasses red wine, 3 crackers, carrots
6- grnd beef w/ WF ranch & peppers over spinach

30 Day Challenge Day 2 Part 2

2 min yoga

30 Day Challenge Day 2 Part 2
10/30s -- 40x (~26min)
JR
Tricep ext #25 - 16
JR (fast basic for all)
Elbow Plank
JR
BB Chest Press on ball #45 - 17
JR
Narrow Push-Up, Burpee Star Jump - 7
JR
Spider Push-Up -15
JR
Straight Punches#10s -28
JR
Low Sqt Tuck Jumps - 17
JR
Upper Cuts #10s - 25
JR
Ugi Snowboarder -16
JR
Ugi Toe Taps -65
JR
PU to Side Plank - 11
JR
Ugi Jump Lunges #10 -24
JR
Half Burpee (no pu) & Calve Raise -10
JR
Crunches with Leg Extensions (feet off grnd!!) -11
JR
Leg lift/hip lift -11
JR
dBl kB Squats #56 -25
JR
Ugi Jump Squats -16
JR
BB Squats & Front Kick #45 -10
JR
kB Straight Leg Sit Up #18 -8
JR
Touch Toe Abs - (L&R Alternate) - 16

total: ~26min

tues eats:
12- carrot/cel & pb2, can tuna melt (alm cheese), grapes, 3 lg crackers, greens & whey bar, 1/3c nuts
2- 1/4th protein bread,apple, pepperoni slices, more crackers :(
6- tiny bowl of thai curry

Sexy Ass Legs Workout

3min yoga

5 min JR

Sexy Ass Legs Workout
3RFT:
Curtsy Lunge to Leg Curtsy Lunge to Leg Lift L #45 - 10x
Curtsy Lunge to Leg Lift R - 10x
Ugi (foot on) Glute Lift L - 15x
Ugi Glute Lift R - 15x
Diamond Squat (hold bar) #wV #12^nxt - 15x
Single-leg Drop and Raise on step L - 5x
Single-leg Drop and Raise R - 5x
Floating Supergirl (put bosu on step) - 15x
time: 15:11

total: ~20min

mon eats:
12- salad, chicken, sm swt tato in coc oil, 1/4c nuts, 1/4th protein bread
3- protein hot choc (3T raw cocoa/1.5wh), strawberries, carrots, 1/4c nuts
6-grnd beef over spinach, HM dressing, 1/2c apple sauce (unswt)

ZWOW #60

2min yoga

5 min JR

ZWOW #60
*4rft
weight squat twist - 10x
cross leg PU - 10x
*dip st. obliques (original: cross body kick) - 15 each
dB 4-pt punch - 10x
bench jump overs - 10x
time: 15:39

+ 5 MIN JR

total: ~25min

Sat eats:

12- green beans/asparagus in ghee, HM chicken soup, protein hot choc, 2 apples, 1T pB

5- tiny chicken salad, greens & whey bar, 2 glasses wine, 3 sm apples

Z's Butt Challenge Workout # 1

2 MIN yoga

5 min JR

Butt Challenge Workout # 1
2-3 rounds for TIME!

    •    5 kB Goblet Squats #35 to 5 Forward/Backward Squat Jumps (no kB) - 4x
    •    20 Kettlebell Swings #26
    •    10 1-Leg Dead Lifts (each side) #35
    •    20 Kettlebell Swings
    •    20 Pass Under Curtsy Lunges #30
    •    20 Kettlebell Swings
time: 12:40

4min tabata:

Chins/jump squats

Ave rep: 5/10

total: ~21min

thurs eats:
12- 1/4th protein bread, 4 dried mango strips
1- tuna (dab mayo & relish), salad, melon
3- whey & greens bar, green beans w/ dash dressing, sm apple, 6 bites starch
6- chicken, salad, 1/2c nuts

fri:
12- salad, chicken, 1/4th protein bread, 1 T pB
3-  2 chicken wings, a few swt tato fries, greens & whey bar, RED WINE <3
6- buffalo burger patty, asparagus, swt tato

BR 30 Day Challenge Day 4 Part 1

2 min yoga

5 min ROW

30 Day Challenge Day 4 Part 1
10/30s -- 28x (<20min)
1. BB Sumo Squat & Knee To Elbow Lift #65+#12wV - 11
JR
2. Dive Bombers - 7
JR
3. BB Step Ups Left #65  - 7
JR
4. BB Step Ups Right #65 - 7
JR
5. Tricep Dips(d. station) - 11
JR
6. sB Low Jack Prisoner Jumps #30 - 16
JR
8. dB Straight Leg Sit Up #15 - 7
JR
9. dB punches #10s - 33
JR
10. Ugi Broad Jump & Burpee & 180 - 7
JR
11. sB Forward Lunge & Side Lunge Left #30 - 5
JR
12. sB Forward Lunge & Side Lunge  Right - 5
JR
13. Sumo Push up - (Push up & lift hand 6 Inchs off the floor – L&R Alternate) - 12
JR
14. Side/Mid/Side Abs (dip station) - (L&R Alternate) - 4.5
JR
15. Kick Over Lunge Backs - (L&R Alternate) - 12
JR

total: ~23min

wed eats:
12- green beans in ghee, 4 dried mango strips, 1/3c nuts, buffalo/swt tato hash, 1/4th protein bread
3- whey&greens bar, strawberry slushie (strawberries + sevia), blue chips :(
6- leftovers & salad?

:( not super happy with the last couple days of eating :(

Ass Busting Workout

2min yoga

5 min JR

Ass Busting Workout
P1: 10/10 -- 6x
jump lunges
mtn climbers
P2:
*5 min JR - 5s/25s -- 10x
(original WO is 200 JR skips for time)
P3: 10/10 -- 6x
jump lunges
mtn climbers
P4: 10/40 -- 6x
BB sumo squat leg lift #65^
Upside down row

Ave reps: 15/14
REPEAT ENTIRE THING ONE MORE TIME!

total: ~28min

sun eats:
12- spinach salad, 1/2 zucchini, can tuna (dab mayo & relish), 2 apples, questbar, 6 blue chips (starch bites)
3- 1/4 protein bread, slice cheese
6- caribbean citrus stew

mon:
12- carrots, spaghetti squash n' ghee, meat/veg marinara, 1/3c nuts, protein hot chocolate
3-  quest bar, 2 apples, slice cheese, zucchini
6- caribbean citrus stew

tues:
12- celery & pb2, 1/4th protein bread, can o tuna (dab mayo & relish)
3- questbar, 3 small apples, 3/4cmixed nuts
6- buffalo/swt tato hash, salad

Zshred #18

2 min yoga

5min JR

Zshred # 18
2 rounds for time!
Buy-In: 50 Competition Burpees: 4:30
    •    20 sB front squat/twist knee ups #40
    •    30 Tricep Kick-up
    •    20 BB Step-Ups #50
    •    20 Incline Push-up Shoulder Touch (hands on chair)
    •    10 each dB Split Squats#20s
time: 13:01
Buy-Out: 50 Strict Mountain Climbers: 59s

Subtotal: 18:30

total: ~23min

sat eats:
12- 1/2 beer (starch bites), spinach salad, grnd beef, slice Daiya cheese, quest bar, bowl of strawberries w/ 2T coc butter
4- ice cream, veggies
6- spaghetti squash marinara w/ extra chicken & raw veggies

Drop Dead Workout

2 min yoga

6 min JR

Drop Dead Workout:
10/20s -- 8x each exercise
1) BB back squats #55 - 7/5/5/5/4/4/4/4
2) kB complex (swing/burpee (no pu)/upright row) #30 - 3/4/4/3/4/4/4/4
3) split squat/pu #20s - 9/8/7/8/7/8/6/6
4) upside down TRX rows (overhand) - 8/6/6/6/5/5/7/6

total: ~22min

fri eats:

12- paleo beef stroganoff w/ zucchini noodles, 1T pB, quest bar, 6 bites starch (=6crackers)
2- bowl of strawberries, 1/4c almonds, 1/4th protein bread, pb2, spinach salad
6- chicken, green beans & ghee

ZWOW # 110

2min yoga

5 min JR

ZWOW # 110:
15-Minute AMRAP!

    •    20 Step-Up Jumps (switch)
    •    3 Expl pu
    •    20 Jack knives
    •    10 Burpees
#sets: 6

total: ~20min

wed eats:
130- FREEMEAL: burger/swt tato fries/beer/salad
330- 1/4 je's cinna protein bread, 1/4 c almonds
630- green beans, can tuna (w/ dab mayo & relish)

thurs:
12- green beans in ghee, can tuna (w/ dab mayo, relish), 2 apples w/ pB2, 15 almonds, 6 bites starch (granola), quest bar
3- 1/4th slice protein bread, ??
6- paleo beef stroganoff w/ zucchini noodles, 6 bite starch, 15 almonds