200 Rep Fat Killer v2.0

http://fitwithk8.blogspot.com/2013/01/200-rep-fat-killer-nyr.html

6 min warm up 

200 Rep Fat Killer v2.0
25min AMRAP
Db jump lunges #10s - 10x
burpee w/ pu - 10x
Db jump lunges - 10x
**bent rev fly #10s  - 10x
sB jump lunges - 10x

*bb bent row #40 - 10x

*Side v crunch L -10x

*Side v crunch R - 10x

Rnds: 5 1/4

Vivace #87

6min warn up

Vivace #87
http://m.youtube.com/watch?v=IL6OS_s5xq4
10\50--27x
Sb KB clean squat and press #40 - 7\6\4
1 leg up - 7\8\6
Boat pulses - 23\34\32
Chair toe taps - 50\57\54
Sb KB oh tri ext #20- 19\20\19
Sb KB squat twist/squat chop - 7\8\6
Pu/twisted climber - 4\5\4
Floor slide pikeabs - 12\12\12
Mtn climbers - 39\50\45

Hit Your Climax

Hit Your Climax

http://www.bodyrock.tv/2012/05/04/day-4-%E2%80%93-30-day-challenge-%E2%80%93-hit-your-climax-%E2%80%93-bodyrock-burn-sculpt-flow-workouts/

10/50s -- 16x

1) Prisoner Squat Jump & Elbow to Knee Touch - 17/14/14/14 (forgot jump!)

2) **BB Squat/Press #40- 7/7/7/6

3) kb Squat & Curl #20s- 6/7/7/8

4) Under Touch Toe + 2 Elbow 1/2 burpee Jumps - 8/7/9/8

&

Z 5Min WO #29

10/40 -- 6x

1. DB (up)Chair Squat/ lunge back (DB down) #10- 9/9/9/8

2. **1/2 Burpee/ row #40- 4/5/4/4

3. DB OH Figure 8 Squats #10- 14/14/14/14

ZWOW #46 v2.0

http://fitwithk8.blogspot.com/2013/01/zwow-46.html

6 min warm up

ZWOW #46
20min AMRAP:
one leg walk out burpee - 5 each leg
side lunge jump w/ dBs - 30x
side plank lift/top knee tuck - 10 each side

Oh lunge backs #20 - 15x each side

Rnds: 3 1/2

Old School BodyRock w/ Zuzka

6 min warm up

Old School BodyRock w/ Zuzka 

FT:

Prisoner Jump Lunge 50 reps

**one leg inv. Row 25 reps each leg

Sandbag Squats #30 50 reps

Reptile On The Run 50 reps

One Arm Press Up 25 reps each arm

Time: 16:41

Bonus burn: 30/30s--6x

Plank (elbow)

Step ups - L9/R9/8/8/7/8

Total time: 22:41

S.O.S kB pregnancy workout #1

THurs WO:
indoor climbing 2.5hrs
=============
6 min warm up

S.O.S kB Pregnancy Workout #1
20 min AMRAP
kB snatch #26 - 10x each
cable squat & row (rope) #40 - 15x
kB swing #26- 20x
**lunge back/pass #40 - 10x each
dB one leg dL #20s - 8x each leg

#rnds: 3 1/5

Xfit Mom 2/23/15 & Six:02 WO #3

6 min warm up

CrossFit Mom

WOD 2/23/15

10min AMRAP

10 kB sumo deadlift high-pull #30 (each)

10 push press #20s

10 back squat #55

#rnds: 4
&

Z's Six:02 Workout #3

10/30 -- 12x [8min]

1. Deep Prisoner Jump Squats - 8/7/7/7

2. Donkey Kick Burpees - 4/4/4/4

3. *hanging knee raises - 8/7/7/6

Summer Abs Series #8 & 2nd Trimester Modification

NEWS FLASH:
You are now in you're second trimester. My gut feeling is to drop to 4 total workouts per week but I'm going to try something different instead. It may work, it may not. Sub one weight workout for one bodyweight! If that still feels too intense I'll drop the 5th. Also, I'll be modifying all floor abs from now on as well as doubling my warm up time (which I haaaaaaaate.)

6min yoga & dynamic warm up

6-Pack Summer Abs Series Workout #8:

20min AMRAP

Low Jack dB Press5 #12s/Donkey Kick1 - 5x

**bb back squat #65 - 5x

**Dip Station V-abs - 10x

sB Curtsy Lunge/Side Lunge #30 - 20x 

Strict Mountain Climbers - 20x

#rounds: 3. 3/5

HiitLean #12

3 min yoga

HiitLean #12

10/50s -- 21x

ninja jump up/sB clean, squat & press #30 - 6/5/5

goblet squat #30 - 12/11/8

Lay pull down  #126 - 12/11/10

BB dL #65 - 14/12/10

**pistol squat L #12 - 7/7/6

**pistol squat R #12 - 8/6/6

dB curl 2 press #15s - 8/8/7

Zshred # 21

THURS:
Indoor rock climbing 2hrs
5.8-10+ (clean -- autobelay)

==========
3min yoga

Zshred # 21: Breakdown:

Buy in: 30s jr med/fast/Med/fast (2min)

16min AMRAP

15 COmp Burpees

2-Min Jump Rope

15 Pushup Kick Throughs

25 Squats/Jump Lunge #10s

#rounds: 2

Buy out: same as buy in!

BR BOOTCAMP W/ MELISSA B WK1

3 min yoga

BOOTCAMP W/ MELISSA B WK1

10/50 -- 24x

burpees w/ pu - 7/6

one leg dL R #30 - 15/14

one leg dL L #30 - 15/15

burpee w/ pu & low prisoner jack - 7/6

BB step up w/ kick back R #55 - 8/8

BB step up w/ kick back L #55 - 9/9

seated sB stand ups (alt) #30 - 8/8

burpee w/ pu star jump - 6/6

BB narrow squat/side kick #55 =- 10/10

sB sumo squat k2e twist R #30 - 11/10
sBsumo squat k2e twist L - 11/10

donkey kick/cross kick - 12/14

**I really liked this workout but it made me feel a little sick. If I wasn't so fat & slow I would have LOVED it. Def worth a redo in the future!

Hot Doesn't Stop

3min yoga

Hot Doesn't Stop

P1: 10/50s -- 4x each couplet

Couplet 1:
1. Towel Plank Drag & Push-Up - 10/10
2. dB curl/low jack #15s - 12/12

Couplet 2:
1. kB pullover Crunch & Jump up #18 - 9/8
2. Wide Grip Pull Up & BB Bicep Curl #45 – 4/4

Couplet 3:
1.** BB Front squAT #45 – 13/10
2. Ugi twisted climber & 180 jump #10 – 7/7

P2: 10/50 -- 10x

1) Low Squat & Side Lift/knee lift # 55 - 8/8

2) **BB bent row #55 - 21/19

3) kB 1 Leg Lunge  & Knee up with Side Row – L #26 - 3.5/4

4) Stability Ball Push Up/pike  – 7/5

5) 1 Leg Lunge  & Knee up with Side Row – Right Side – 4/4

[26min]

Words of wisdom from today's workout:
"You control your body. Don't let your body control you."

Zshred #48

3 min yoga

Zshred #48

Round #1

1. Jump Rope basic bounce for 30 seconds

2. Jump Rope high knees for 30 seconds

3. Kettlebell High Pull alternating hands 20 reps

4. One leg Kettlebell Deadlift (x2) to Side Kick (x2) 10 sets on each leg #40 1st/#30 all)

5. Squat Press to Jump Squat with Dumbbells #15s x10

Round #2

1. Jump Rope basic bounce for 30 seconds

2. Jump Rope high knees for 30 seconds

3. Kettlebell High Pull alternating hands 15 reps

4. One leg Kettlebell Deadlift (x2) to Side Kick (x2) 8 sets on each leg !!!!

5. Squat Press to Jump Squat with Dumbbells x8

Rounds #3

1. Jump Rope basic bounce for 30 seconds

2. Jump Rope high knees for 30 seconds

3. Kettlebell High Pull alternating hands 10 reps

4. One leg Kettlebell Deadlift (x2) to Side Kick (x2) 6 sets on each leg !!!!

5. Squat Press to Jump Squat with Dumbbells x6

Round #4

1. Jump Rope basic bounce for 30 seconds

2. Jump Rope high knees for 30 seconds

3. Kettlebell High Pull alternating hands 5 reps

4. One leg Kettlebell Deadlift (x2) to Side Kick (x2) 4 sets on each leg !!!!

5. Squat Press to Jump Squat with Dumbbells x4

+ 6 burpees to 20min
TIME: 20:03

Soon Or Never

3 min yoga warm up

Soon Or Never

10x--->1

1. dB Split Squat #20s 

2. **stc mtn climbers

3. [kB] Low Jack Squats #26

4. Push Up Dip Combo 

5. **upside down inv. row #12 

time: 23:29

Z's SIX:02 Workout #2 -- DAY ONE PALEO

3 min yoga

SIX:02 Workout #2

10/20s -- 48x (24min)

1. Jump Rope High Knees

2. **kB lunge back/pass under #40 - 10/10/9/9

3. JR Double Unders (3:1)

4. Figure 8 squat #40 - 10/10/10/11

5. Jump Rope High Knees

6. **pistol #12 - 5L/5R/5/5

7. JR Double Unders

8. One arm KB swing alt. #30 - 14/14/14/14

9. Jump Rope high knees

10. Side to Side KBswing #30 - 12/11/12/10

11.JR Double Unders

12. Full kB Swing #30 - 10/9/9/9

This felt better than I thought it would. Guess I'm on the other side of the extreme fatigue and nausea.

As I said last blog, I am up 10lbs already. This does not bode well for the remaining 2 trimesters. My only option is to go strict paleo and just allow myself one cheat day a week.

wish me luck.
i've been a giant bucket of failure lately.

Look Better Naked

Thursday WO:

Indoor rock climb

==========

3 min yoga

Look Better Naked

10/50 -- 16x

1) Ugi Twisted Climber 1/180 jump #10 - 8.5/8/7/7

2) **back squat #65 - 10/9/9/8

3) Chin Up & Bent Knee Oblique Twist - 6/5/5/4

4) Elevated Plank Reptile Knee Then Push Up - 

Abs Bonus!

10/50 -- 6x

1) Oblique Plank Drop & Knee To Elbow Touch – Left Side - 9/9

2) Oblique Plank Drop & Knee To Elbow Touch – Right Side - 9/9

3) sB Overhead Abs, Press & Twist (feet up!) #30 - 5/5

22min total

Officially up 10lbs.
You
are
dumb.