hiitreps #6

3min yoga warm up

hiitreps #6
10/50s -- 32x
5 Goblet squat/5 dyn squats #40 - 2/2/2/2
JR
kB clean (keep racked) 180 jumps (alt.) #30 - 11/11/10/10
JR
kB wood chop/side pu (alt.) #18 - 6/6/6/6
JR
**BB alt lunge back #65 - 15/14/14/14
JR

Still feelin' the right quad from Wednesday's pull.

Two Week Power Yoga & HiiTSprint Vacation Challenge!

Here is my vacation workout schedule. I decided to give myself a break from weight training for two weeks and see what a lil bit of power yoga alternating with 20 min sprints (1:30/30 x10) could get me. I am also going to bring my jump rope in case of rain or in case I don't feel safe running by myself in Puerto Rico. Not sure what the area is going to be like. I'm also going to try my darnedest to eat minimally. In the hot weather, it shouldn't be a problem but I'm bringing me Metabolic Effect Craving Cocoa to back me up. I tried some twice today and it worked like a charm in addition to being DELICIOUS. This all said there are some exceptions like if I'm out surfing all day or out snorkeling all day...I'd count those as my exercise for the day.

Vacation Challenge as follows:
completed workouts in red.

Sunday the 18th - 30 min power yoga, bike ride, dog walk (CO)
---
m19 - hiitrun20 (130/30 -- 10x) CO
----
t20 - 43min poweryoga (FL), some laps in the pool
**this was some shitty yoga. my definition of shitty yoga is slow moving, too much talking yoga. booooo. erase button.
----
f23 - JR 5/55s -- 20x (PR)

The roads are only one car wide here. The beaches are made of treacherously burried limestone chunks. Jump rope it is.

----
Sn25 -- 49 min power yoga (PR)/long day of snorkeling 
----
M26 - JR/burpee (5/25 -- 40x)
---
T27 -  30 min power yoga
---
W28 - hiitrun20 (120/40 -- 7x then 130/30 --3x)
pulled left quad :(((((((
---
R29 - 45min power yoga 

---

St31

DailyHiit Blog Legs & Butt Workout

 FRI:
indoor climbing
============

DailyHiiT Blog Legs & Butt WO
10/50 -- 36x
JR
BB front squat #55 - 12/12/11
JR
BB OH lunge back & kick #55 - 11/8/9
JR
BB glute bridge lifts single x2 ea #55  - 17/13/14
JR
**ball pike abs - 15/18/15
JR
mtn lungers- 10/10/10
JR
renegade rows #25s - 20/16/15

thurs eats:
8 - coffee w/ prot creamer
1230 - tbacon & deli turkey, grapes, spinach salad w/ a tad dressing and extra vinegar, 1/3c nuts
4 - protein hot choc, steamed veggies, tato in ghee
8 - leftover thai curry w/ extra spinach

fri eats:
8 - coffee w/ prot creamer
1130 - can o tuna, salad, touch o dressing w/ vinegar, 2T p28 pB
230 - 1T p28 pB, grapes
4 - protein hot choc, yam in coc oil, sauteed zucchini
7 -  spaghetti squash alfredo w/ extra veggies in sauce, handful of rice puffs :((((((((

shut your face. literally.

BR HiiTMax #53 Part 1

3min yoga warm up

BR HiiTMax #53

10/30s -- 54x (36min)

JR

1. Reptile/narrow pu w/ leg under - 7/6/7

JR

2.  kB Step & Swing #40 –  18/15/17

JR

3.  Lunge back & *bi curl #20s – 8/7/8

JR

4.  Unilateral suitcase squat #40 L - 12/12/11

JR

5.Unilateral suitcase squat #40 r – 12/12/13

JR

6. Lotus 1 Leg Squat – Left #18/26 - 11/9/10

JR

7. Lotus 1 Leg Squat – Right #18/26 - 11/10/10

JR

8. **1 arm inv row L - 12/9/10

JR

9. **1 arm inv row R - 11/10/9

Tues eats:
omg

you

stupid.

stop.

aaarg.
4x EMEL?

wed eats:
8 - coffee w/ prot 10g/coc creamer 
12 - turkey/veg soup, grapes, 1/4c pistachios
345 - prot hot choc, steamed veggies, swt tato in coc oil
745 - thai curry w/ 1/2c jasmine rice >:(

Grrrr

Zkettlebell #9

Leg day (yesterday) had my hunger majorly inflamed so today we're going to dial it back the quantity quite a bit. Remember, time is running out!

3min yoga

Zkettlebell #9
AMRAP 30 min (o=3rft/-jr)
    •    12 Back Lunge / Pass Under (no twist! That's dumb) #52
45s JR
    •    12 Sit-Up w/ OH tri-Extension #38
45s JR
    •    8 One-Leg Dead Lift w/ 10 Leg Lift Pulses #40
45s JR
    •    10 One-Arm Swings #30 + 10 One-Arm Planks w/ dB punch fwd #10 (1 on each side)
45s JR
#rounds completed: 3. 3/8

mon eats:
8 - coffee w/ protein coc creamer
12 - beef, eggwhite, greens scramble, 2T aB, a few slices dried fruit
4 - protein hot choc, salad greens w/ a lil dressing & extra vinegar, carrots, sm swt tato, 1.5 small  apples, waaaaay too many fistfuls of puffed snap peas :(
8 -  small bowl of HM scheszwan (sp?) chicken

DailyBurn BlackFire OTM AirForce Style

3min yoga

DailyBurn BlackFire OTM AirForce Style
(I cheated and set my timer for 10s rest/1min work and this STILL kicked my ass!!)
Minute 1: 4burpee/12 bent leg dB dL #75 (whatever time you have left in the minute is extra rest)
Minute 2: 4burpees/12 sB Front Squat #30
Minute 3: 4burpees/12 sB back squat #30
Minute 4: 4burpees/2 broom stick OH squat #0
x4
&
15min JR (5/25s -- 30x)

Like I said. THIS WAS KILLER! I loved it <3
 

BR Lean Day 9

SUNDAY:

SAT:
SNOWBOARDING @ A-BASIN!!!!!!!!

=====
DOWN A POUND (128.6)! FINALLY! This makes me feel like all my efforts haven't been in vain! But I've still got a week to make headway so this:

DIET CHALLENGE!
Only 1 T nut butter a day. 
Keep it under control man. Though it was only a pound difference, at least I am quite noticably leaner because the grain/dairy bloat is gone! Also for the record, it seems like it takes about 3 weeks for my metabolism to catch up with the fact I cut some time from my normal exercise routine.

BodyRock Lean Day 9
10/50s -- 36x
JR
1.**BB bk squat #65 - 12/10/10
JR
2. Bag Drag Push up #30 - 12/12/11
JR
3. 1 Leg DL bag jump Over Bag #40 - 6/7/6
JR
4. **Pull ups (red band) - 10/9/10
JR
5.**BB curtsey lunges (alt) #65 - 14/14/13 
JR
6. Tuck Jump, full Squat, Burpee (no pu) - 8/9/7

paleo day 15:
8 - coffee w/protein creamer
1130 - beef/eggwhite/greens scramble, 1 T pB, banana
430 - protein hot choc, swt tato in coc oil, steamed veggies
730 - beef/salad w/ dressing & vinegar, 1/3 fruit/veg pouch

Z's [5Min] Body Crush Workout

3 min yoga

Z's [5Min] Body Crush Workout
10/30 -- 48x (32min)
jump lunges #12 - 28/24/24/26
jr/dyn squat
kB snatch (alt.) #30 - 9/9/9/8
jr/dyn squat
surf board get ups #12 - 7/7/7/7
jr/dyn squat
kB side step (1/2 swing) #30 - 12/14/14/13
jr/dyn squat
**alt pistol #12 - 6/5/5/6
jr/dyn sqt  
**suitcasr squat #75 - 12/11/11/11
jr/dyn sqt 

paleo day 11
rice based refeed

paleo day 12
9 - coffee w/ protein coc creamer
12 - salad, dressing & vinegar, ground beef, 1 T p28 pB
4 - protein hot choc, steamed veggies, tato w/ avo oil & salt, 1/3c nuts
7 - chickn enchilada innards on salad w/ vinegar, 1.5 T p28 pB, carrots

paleo day 13
830 - coffee w/ protein coc creamer
1130 - grnd beef, salad w/ a touch of dressing + vinegar, 1/4c nuts
1 - 2 small apples, 1/4c nuts
4 - tuna, steamed veggies
730 - red wine, meat & veg

Zshred #10

Zshred #10
**5/25s --  62x (31min)
JR
split squat L #25s  
JR
split squat R 
JR
burpee box jump overs 
JR
HSCTs 
JR
**lat pull down #132
~~~~
ORIGINAL WO:
buy in:
1 minute of Jump Rope (High Knees) 
1 minute of FAST Jump Rope (kick it up into high speed) 
100 Single-Arm Kettlebell Swings (alternating arms)
Zshred # 10: Breakdown: 
Do this workout 3 rounds for time!
20 Burpee box jump overs 
20 Hand-Stands against the wall
Buy out:
1 minute of Jump Rope (High Knees) 
1 minute of FAST Jump Rope (kick it up into high speed)

~~~~~~~~~~~~

Haha Oopps!! I made your workout better than you did!!!

Paleo day 14

8 - coffee protein coc creamer

12 - egg white/beef/greens scramble, 1/3c nuts, banana, 2 kiwi

4 - can tuna, steamed veggies, tato in avocado oil & salt, 

6 - 2 small apples, 1oz puffed peas

8 - steamed chicken&veg, carrots, a few bites lo mein noodles:(

hiitreps #9

MON:
Indoor climbing
===================
hiitreps #9
30 min AMRAP:
JR 30s
Reptile Push Up (on dip st)/Jump over handles R&m - 8x
JR 30s
Inv Row #12 - 8x
JR 30s
** BB Static lunges #65 8x (each)
JR 30s
DB star crunches#25 - 8x
JR 30s
Lunge THEN oh Tricep Ext #25
#rnds: 3 1/5

Note:

Walking lunges polled left quad :( :(

paleo day 10? 
8 - coffee w/ protein coc creamer
12 - beef, eggwhite, greens bowl, strawberries, 1/3c nuts
345 - protein hot choc, 2 rice cakes, carrots
7 - steak salad, a few fries

BR Lean #7

3 min yoga

BR Lean #7
10/50 -- 36x
1. ** Sb Good Mornings #30
JR
2. *sB front squat & hop #42 - 8/10/7
JR
3. 1 leg Upright Row x2,  jump L #20s - 8/8/7
JR
4. 1 leg Bicep Curl x2, jump R #20s - 7/6/6
JR
5. Shoulder Press x2, 2 Low Jacks #15s - 7/7/6
JR
6. dB bent rev. fly #12s - 29/20/18
JR

paleo eats day 7
8 - coffee w/ protein coc creamer (10gP)
12 - 1/4c eggwhite, 1/4lb bison, spinach scramble, bowl of strawberries
4 - protein hot choc (1 scp), steamed veggies, 1/3c nuts, sm swt tato
7 - tuna, salad, 1.5 T p28 pb

Z's Kettlebell Workout

3 min yoga

Z's Kettlebell WO
32min AMRAP [o=2RFT]
*10 pullups (red wod band)
45s ROW/jr all remaining rounds
10 One Arm Deadlift x2 to Squat Pass Under #40
45s ROW/jr all
10 Deadlift x2 to *Goblet Squat x2 #40
45s ROW/jr all
30 Full Kettlebell Swings #26
45s ROW/jr all
10 Russian Twist x2 to Side Crunch x2 #26
45s ROW/jr all

# rounds: < 2.5 (4reps on 5th ex)

paleo day
8 - coffee w/ protein coc creamer
1130 - jerky, pear, 2T p28 pB, a few bites avocado
5 - protein bar, spinach salad,2 rice cakes :(, 1/4c nuts
7 - chicken/veg in pasta sauce, 3 slices ham, steamed veggies

ZWOW #106

ZWOW #106 
30 kB goblet Squats #42 -
Dbl unders 50x
20 Jump Squat/ to Curtsey Lunge #12
Dbl unders 40x
10 Knee to Forehead Planks/Down Down dog

Dbl unders 30x
5 Pistol Squats (each leg)

Dbl unders 25x
20 Knee Hugs #12 (ft up)
Dbl unders 20x

#Rounds: 2  7/10

 Paleo Day 5
8 - bullet proof coffee (did wonders for keeping me not hungry!)
12 - 2 eggs (w/ 1/4 extra eggwhites), spinach, 2 T raisins, clemintine
430 - can o tuna, 1/2c nut,seed, berry mix, steamed veggies, 1/2 protein bar, 1/2 pear
7 - spag sq w/ chicken/veg red sauce, sweet potato 
 again.............tooooo many nuts. you're not going to see results if you don't knock it off.

HiiTCore #7

HiiTCore #7
10/30 -- 36x (24min)
JR
OH dB crunch up & knee tuck (ft off g) #25 - 9/9
JR
bicycle abs (ft off g) - 19/20
JR
spider pu - 13/13
JR
criss cross leg kix -34/39
JR
hip lift/reach through - 8/8
JR
dB plank opp k2e L #8 - 9/10
JR
dB plank opp k2e R #8 - 10/9
JR
unilat lat raise w/ leg abd L #10 - 11/10
JR
unilat lat raise w/ leg abd R #10 - 10/11

BONUS BURN:
6 min AMRAP:
4 pull ups
40s JR hi knees
#rnds: 5.5

Paleo day 7:

8 - coffee protein coc creamer

1230 - chicken breast, veggies w/ a lil dressing, Apple, 1T p28 pB

4 - protein bar, swt tato, Apple

630 - 1 T p28 pB 

730 - beef tenderloin, veggies, swt tato