MT workouts 12/25-12/30

Travel equipment:
Water/sandbag
Jump rope
TRX
Yoga blocks
+
Mom’s 15# dumb bells
======
12/25:
2min warm up

Butt 10/30x15r:
DB Side lunge hops #15
Elev sB glute press
Band abduct & press (black)
—
Core 10/40x15:
Ball dB overhead crunches #15
Db Russian twist #15
Leglift/hiplift
+
JR20min
10/40x24
===========
12/26:
2 min warm up

10m amrap back:
TRX row x 11
Plank dB rev fly #15 x 6/6
Bent sB row x 11
#: 5 1/3
+
10min amrap arms:
Arnold press #15s x 11
TRX bi curl x 11
Burpee w/ push-up x 11
#: 3 2/3
+
JR 20m
5/25x40
============
12/28:

20amrap:
Sb curtesy lunge x9/9 (50ish#)
Sb back squat x 9
Db dynamic squat #15 x18
Sngl leg DL hop x 9/9
Plank bird dog knee to elbow x 40
#: 4 4/5
+
JR20min
10/20x20
===========•==
12/29:

10m amrap for back:
Band seated row (black & red) x 8/8
90* plank row #15s x 8/8
Burpee row with sB x 8
#: 5 1/3
+
10amrap arms:
TRX tricep ext x8
HSCTs x 6-8
123pushup x 8
#: 4
+
JR20min
10/30x30
===============
bear tooth crossfit wod 12/30/17

Buy in:
500m row (lvl7)

30min amrap w/ 20 hollow rocks every 5 min:
OH walking lunges #25 plate x 50 ft
wall balls #14 x 15
kB sumo DL hi pull #44 x 15
slam balls #20 x 15

Buy out:
100 xfit sit ups

lower 20min metcon//JR 20 min

Got some fun program changes coming up! Tried out one of them today:)

10min warm up video on you tube (I usually do 2min but at 6am my body feels like a concrete slab)

4rft METCON:
BB forward lunges #45 x 10/10
elev KB sumo squat #70 x 10
Jump lunge/foot tap x 20
box jumps x 20
plank bird dog & knee 2 elbow x 40s
time: 20:00 min

+

JR 20min
5/25x40

Climb/yoga

Autobelay:
8(+downclimb), 9
Bouldering:
V0 (cave), V1, v1 (cave), v2(attempt), v2 (cave)
Autobelay:
10b,10b, 10c, 11d(fail), 10c/d
Bouldering (cave only):
V0, v2, v4(no way),v1(too tired)
Autobelay:
11b (2/3rd attempt), 10b, 9

oOoOo....it's going to hurt tomorrow........

==

Yoga 20m

lower//JR20 & STATS

I didn't want to do this but I thought it might make for some motivation over Xmas so......

130.8lbs
ʕ ಡ ﹏ ಡ ʔ

My pants are still fitting horribly so I don't know why this feels so utterly defeating. I am so stuck right now in every facet of my life. I hate everything.

I really want to make solid changes in 2018 regarding nutrition and I've already cut out alcohol, I'm just not sure where to go next. I had thoughts of doing a nutritional phone consult with a pro or possibly buying Zuzka's meal plan. I know I should be keeping some kind of track of my macros/calories but I really, really, REALLY hate that.

===

Annnnnd it's Xmas break. No school. Weird schedule. Gotta do whatcha gotta do to get the workout in!

6:30am:
JR 10/50x20

then

2pm: (naptime! w00t!)
lower 20 min amrap:
kB split squat #30 x 8/8
goblet squat #40 x 8
band hyd/ext (black) x 8/8
deficit lunges #17.5s x 8/8
plank bird dog 5/5 x 40s
#: 4 4/5

climb/jr20

climb:
lead: 8, 7, 10c (FINISHED! not clean though), 10d (4/5 completion!), 10b, 10a

==
JR20
10/30x30

b&c20/jr20

Weird school day today so I had to split my workout up!

A.M.
JR20min
10/20x40
---
P.M.

Butt 10 min amrap:
fwd lean elev wider dL w/ butt squeeze #70 x11
clams (black) x 11/11
BB glute press #75 x 11
#: 5
+
core 10 min amrap:
toes to bar x 11
ball pike x 11
running man sit ups x 12
#: 4

Lower/jr20

2 min warm up

20min amrap:
Walking lunges #20s x 24
Fig 8 squat #62 x 12
And & press (black) x 12
Ham curl machine #25 x 12
Plank bird dog x 40s
#: 4 4/5
+
Jr 29
10/30x30

butt&core//jr20

2min warm up

10min amrap for butt:
kB side lunges #30 x 9/9
squat w/ band abd x 9/9
BB glute press #75 x 9
#rnds: 4 1/3
+
10min core amrap:
dB knee raises #15 x 9
single leg mtn climbers on ball x 9/9
lying band leg lift x 9 (red)
#r: 5 1/3
+
20 min JR
10/50x20

lower (20amrap)//JR20min (HIIT)

2 min warm up

20 min amrap:
elev sumo squat #70 x 10
single ham roll ins x 10/10
upside down leg press #96 x 10
KB/band side to side squat #50/black x 10 total
plank bird dog 5/5 x 40s
#: 5 3/5
+
jr/plyo legs 20 min
10/40x24

lower/JR20

2 min warm up

20 amrap:
asst'd pistols (purple) x 8/8
single elev glute press #25 x 8/8
single KB DL #40 x 8/8
leg ext machine #45^ x 8
plank bird dog 5/5 x 40s
#rnds: 5
+
JR20min
10/50x20

B&C/JR20min

2 min warm up

10min butt amrap:
DB curtsey lunge #20 x 11/11
BB glute press #75 x 11
Wall sit/band abd (black) x 11
#: 4 1/3
+
10min core amrap:
TRX mtn climbers x 22
Ab splitters x 6
Lying band leglifts (red) x 11
# 4 2/3
+
JR20min
5/25x40

lower/JR20

Super freaking pissed that I can't keep my diet right. I absolutely don't know where to go from here.

(╯°□°）╯︵ ┻━┻

I wish I'd just hit rock bottom already so I can make a change for good!

2 min warm up

20min amrap:
elev DL #70 x 10
suitcase squat #50 x 10/10
upside down leg press #96 x 10
band hydrant/ext x 10/10 (black)
plank bird dog 5/5 x 40s
#: 4 + 2/5

+

JR20 min
10/40--24x

**PROJECT MASTERED!*** climb/yoga

climb:
all lead today.
8, 7, ***10B CLEAN!!!!!***, 10c, 10c, 10b, 10a
====
20min yoga

climb/JR20 min

climb:
lead: 8,8,10b,10a
TR: 10d, 10d, 11a?
--
JR20 min
10/30--30x

lower/JR20

BACK FROM REST WEEK AND READY TO ROLLLLLLLLLL!!!!!!

2 min warm up

20 min amrap:
deficit lunges (3 risers!) #15s x 12/12
back squat #50 x 12
band glute press & abd x 12 (black & yellow)
Hamstring curl machine #20 x 12
plank bird dog 5/5 x 40s
# 4 1/5
+
JR20 min
10/20x40r

butt&core/jr20

10min butt amrap:
KB/band(black) side to side squat #50 x 10 total
clams (black) x 10/10
BB glute press #75 x 10
#rnds: 5 1/3
+
10min core amrap:
trx reptiles x 10/10
hanging leg raise x 10
ab splitter x 6
#: 4 2/3
+
20min JR
10/40--24x

***OFF TO DISNEY FOR THE BETTER PART OF A WEEK***

lower/jr20

2 min warm up

20amrap:
upside down leg press #86^ x 9
sngl elev glute press #25 x 9/9
BB st lunges #40 x 9/9
kb figure 8 squat #62 x 10
dB bird dog plank 5/5 x 40s
#rnds: 5 2/5
+
JR20min
10/30x30

climb/yoga20

climb:
lead:
8,8,10b,10a,10b,10a,10d(to clean but failed)
===
yoga lower body 20 min

lower/JR20

2 min warm up

20amrap:
split squat #15s x 11/11
band abd & press x 11 (blck&yello)^
ball ham roll ins x 11
back squat #50 ^ x 11
plank bird dog on DBs 5/5s x 40s
#rnds: 5 3/5
+
JR20 min
5/25--40x

climb//jr20

climb:
lead 8,8,10b,10a
TR 11a, 11b
===
JR20 min
10/50--20x

lower/jr20

2 min warm up

20min amrap:
goblet squat #40 x 8
band ext/hydrant (black) x 8/8
surrender squat #12wV x 8/8
elev DL #70 x 8
plank bird dog on DBs 5/5 x 40sec
#rounds: 5
+
JR20
10/30--20x

butt&core/jr20

2 min warm up

10min amrap:

BBglute press #75 x 12

dB curtsey lunges #20 x 12/12

glute band abd+P x 12 (black/yellow)

#rnds: 4

+

10min amrap

dip station leg raise x 12

knee hugs #12 x 12

ab roll outs on BB x 12

#rnds: 4 1/3

+

20min JR

10/20--40x

lower/jr20

2 min warm up

20amrap:
pistols #6wv x 5/5
dB ham curls on bench #17.5 x 10
back squat #50 x 10
suitcase squat #50 x 10/10
plank bird dog on dbs 5/5 x 40s
#rnds: 4 4/5
+
jr20
10/40--24x

climb//yoga

climb:
Lead: 8,8,10b,10a
TR:
11a, 11a, 11b
===
yoga 20min

climb//JR20min

lead:
8,8,9,10b
TR
10d
lead: 10b
**shoulders feel good**
=======
JR20min
5/25--40x

LO20/JR20

2 min warm up

20 amrap:
elev sumo squat #70 x 8
single ham roll ins x 8/8
side lunges #20 x 8/8
clams (black) x 8/8
plank bird dog 5s/5s x 40s
#: 6
+
JR20 min
10/50--20x

B&C20/JR20

2 min warm up

10min butt amrap:
BB low lunge pulse #40 x 12
band abd + press x 12 (blk & yell)
standing glute kickback x 12/12 (black)
#rnds: 5
+
10min core amrap:
ab splitters x 8
side v crunches #5/4/3 x 12/12
dB knee raises #12 x 12
#rnds: 3 2/3
+
JR 20min
10/40--24x

lower/JR20

A.M. 30 min low intensity cardio video on youtube. (Day 2 of 4 for cardio)
===
2 min warm up

20min AMRAP:
BB step ups #40 x 11/11
elev DL #70 x 11
kB lunge back pass under #40 x 11^
abd + press (black & yellow) x 11
bird dog plank (5s/5s) dBs 40s
#rounds: 4 4/5
+
JR 20min
10/20--40x

climb/yoga + add 30min low int cardio 4x wk

PLAN:
Last week, I decided I need to get back into the low intensity cardio I did almost everyday for the last 12 years. By the time I made up my mind, it was Thursday so I only got two sessions in but that's ok. I did low impact cardio for 30min via youtube because it's been too cold to walk outside in the A.M. That got me thinking. Perhaps the best combination for this winter would be to shoot for 4 days of low intensity cardio (30min or 2 miles each). My OFF days will now become active rest days (ARDs) where I will use the time Jaxen is in school for a 2 mile walk outside. The other two days, I will wake up early and follow a low intensity video on youtube inside.

FINGERS CROSSED THIS HELPS MOBILIZE THE FAT OFF MY EWWY GOOEY MIDDLE/arms/legs...etc.

My other idea was to start doing guided meditations whenever I have spare time on over eating and self worth. I did one today just for twenty minutes and honestly, I felt like it kept my mind in a better place even though I had terrible sleep last night and that usually derails my good eating plans.
====
Climb:
9,9,9,10b,10a
====
Power yoga 20m
(I've totally been slacking here. Weight loss is becoming a HUUUUGE priority for me right now.)

pull10/up10/JR20m

pull 10 amrap:
plank row #25s x 9/9
rev dB fly #15s x 9
inv row #12 x 9
#: 6
+
upper 10 amrap:
BB curl #35 x 9
lat raises #10s x 9
block jump push ups x 9
#: 5 2/3
+
JR20min
10/30--30x

lower20/JR20

2 min warm up

20amrap:
split squat w/ kb #30 x 10/10
elev sumo #70 x 10
rev plank knee tucks x 10/10
BB glute press #70 x 10
plank on dB 40s
#rnds: 5.5
+
JR20m
10/50--20x

butt&core20/JR20

10amrap:
KB/band side squat #50 (black) x 10
BB glute press #70 x 9
band hydrant/ext x 9/9 (black)
#rnds: 5 1/3
+
10amrap:
pulldown crunches #60^ x 9
single mtn climbers on ball x 9/9
ball dB crunches #12 x 9
#rnds: 5 1/3
+
JR20min
10/40--24x

lower/20JR

20amrap:
figure 8 squat #62 x 11
surrender squat #12wV x 11/11
band glute bridge abd+P x 11 (black +yellow)
single leg dL #40 x 11/11
#rnds: 4.5
+
JR20min
10/20–40x

climb/JR20

climb
autoB: 5.8 w down climb, 5.9
lead: 5.9, 9 9, 10a, 10b
=======
JR20min
10/30--30x

lower/JR20

2 min warm up

20 amrap:
dB side lunges #20 x 10/10
ball ham roll ins x 10
goblet squat #40 x 10
kB lunge back pass #62 x 10
plank rotations 10sea for 40s total
#rnds: 4 1/5
+
JR20min
10/40--24x

upper/jr20

10m AMRAP pull:
BB bent row #55 x 12
band face pulls (red) x 12
lying chin lifts #12 x 12
#rnds: 7
+
10m upper:
wall walk ups x 6
bent dB tri kickbacks x 12 #12s
ball chest press #20s x 12
+
JR/ROW 10/50x 20
-5JR
-5row (lvl5)
-10JR

Butt/core + JR20

10min amrap:
BB static lunges #40 x 9/9
glute abd + press (black + yellow) x 12
single leg glute press #25 x 9/9
# 5
+
10m amrap:
ab splitters x 8
trx knee tucks x9
dB crunch up to toes #15 x 9
# 4 1/3
+
JR20min
10/30--30x

climb/yoga (4hips)

climbing: lead
5.8
5.9
10.b
10a
10b
===
yoga for hips 20 min

lower #12/JR15 10/20--40x

20amrap:
deficit lunges (2risers) #15s x 10/10
pistols (band asst) x 5/5
BB back squat #50 x 10
elev dL #70 x 10
plank 40s
#rnds: 4
+
20JR
10/20--40x

pull10&up10/20min power yoga

2 min warm up

10min pull amrap:

1 arm kB row #30/#26 x 12/12

straight arm pull down #45^ x 12

inv row (elev ft 6/bent knee 6) x 12

#rnds: 4 2/3

+

10min up amrap:

OH press #15s x 12

tri dips x 12

concentration curl #15 x 12/12

# rnds: 5

+

20m power yoga

butt+core/JR15 CD6

2 min warm up

10AMRAP:
side lunges #20 x 11/11
band clams (black) x 11/11
glute press #70 x 11
#rnds: 4 2/3
--
10AMRAP:
dB knee raises #15 x 11
dB side v crunches #5 x 11/11
trx reptiles x 11/11
#rnds: 4 1/3

+

JR30/30x20!!

climb

climb:
lead: 8,8,8,10a,10b
==
far too sick to do yoga tonight :(

lower #11/JR(10/30)

CD4 TODAY! Switching to a HT cycle. Deets in tomorrow's blog!

2 min warm up
15min AMRAP:
smith upside down leg press #86 x 12
alt kB pass under lunges #62 x 12
glute BB press #70 x 12
hand foot ball pass abs x 12
plank 30s
#4 4/5
+
JR15 (10/30--24x)

lower#10/15yoga

15amrap:
ball ham roll in (singles) x 9/9
goblet squat #40 x 9
elev sumo #70 x 9
straight leg raises x 9
plank 30s
#rnds: 5 2/3
+
yoga15min

upper/JR+zcut #3

2 min warm up

15min amrap
cross cable lat pulls #50 x 11 ^
ab splitters x 5
T-raises #12s x 10
tri push ups (6f/5asst) x 11
ab splitter x 6
plank 30s
#rnds: 4.5
+
JR15 30/30
alt JR/zcut #3 exercises (lat jump burpee/mule kix/crab toe toes/twisted climber*)

lower #9/JR15

15amrap:
deficit lunges #20s x 8/8
elev DL #68 x 8
pistols x 8/8
ball 1 leg mtn climbers x 8/8
plank 30s
#rnds: 4 + ex#2
+
JR15
30L/30Hx15r

climb/yoga15

climb:
8,8,9,9,10a,10b,10b (1/3rd attempt)
===
15min yoga

butt#4/JR15

So flipping annoyed at myself.
(　ﾟДﾟ)＜!!
I don’t know why I can’t commit to eating well.
{{|└(>o< )┘|}}
It’s never ever been this problematic for me!

4rft:
kB curtsey lunges #40 x 8/8
band hydrant/ext (blk & yello) x 8/8
single elev glute press #25 x 8/8
ball pike abs x 8
elb plank 30s
time: 14:30 + exercise #1 (to 15min)
+
JR15 30/30
-5 rounds JR
-5r c2 rower
-5r JR

lower#8/JR+ZCUTPC#2//NPF Challenge Day 2!

<3

YESTERDAY.................
marked three weeks out from Halloween.
I'm losing time here. I better get my @$$ in gear.
Begin 21-day NO PROCESSED FOOD CHALLENGE!
(That means eating only foods with ONE ingredient.)

2min warm up (yes, I ALWAYS do this.)

15AMRAP:
elev sumo squat #65 x 12
kB pass under lunges #50 x 12
suitcase squat #40 x 12/12
wV knee hugs #12 x 12
plank 30s
#rnds: 4 1/5
+
JR+Zcut power cardio #2:
-5rounds: sumo squat jumps/side jump lunges/skaters/pendulum pike/plyo high jumps
-10 round JR (HK, BB, DBUs alt)

upper#3/JR

4rft:
dB curl to press #15s x 11
pullups x 6 (band asst'd by rnd 3)
cable tri pressdown #40 x 11
band asst'd pullups x 5
dB knee raises #12 x 11
plank hold 30s
time: 15:00
+
15min 30/30x15

lower #7/JR15

The debate continues...
Does one REALLY need to eat  an exorbitant amount of protein for lean mass gains (is there actual science to this measurement or are we just doing it because that’s what everyone has been doing for the last 50 years?) or can one get away with 1g per lb of lean mass?  I’ve always made good gains eating 1g protein per pound of body weight however, I’m really sick of eating that much protein. it’s expensive and not that good tasting after about 80-100g. As always, I’m all for figuring out the least one can get away with! So I’m going to stay between 80-100g/day.

15amrap:
goblet squats #40 x 9
BB lunges #45 x 9/9
upside down leg press #76 x 9
band lying leg raises x 9
plank backstokers 30s
#rnds: 4 3/5
+
JR15min
- 5 sets HK JR
- 5 sets row (lvl6)
- 5 sets DBUs

climb/yoga & goalz

130.4lbs!!!!
Yaaaaas! Down 1.5lbs already!!
Short term goal = 128lbs
Summer(?) goal = 125lbs

Climb:
LEAD"8,9,10a,10c,10b then finish with 11aTR
====
Power Yoga15min

butt#3/Yoga15

The Halloween countdown has begun! 29 days left to make progress!

15amrap:

side lunges #20 x 10/10

band abd & press x 20

Bb glute press #70 x 10

knee hugs x 20

plank shoulder taps 30s

Rnds: 4 1/5

+

15min power yoga

lower#6/JR15

4rft:
kB figure 8 squats #62 x 10
kB surrender squat #18 x 10/10
ball hamstring curls x 10
dB bicycle crunches #15 x 10
plank bird dog 15s L/15s R
time: 15:42
+
15JR
30/30x15rnds
-5r JR HK
-5r burpee
-5r JR DBL Us

butt#2/JR+ZCUTPC#1

i don't always write it but I DO ALWAYS start with my...

2 min warmup

15min amrap:
split squat #17.5s x 8/8
BB glute press #70 x 10
band clams x 10/10 black
hanging knee raises x 8
plank hold 30s
#rnds: 4 3/5
+
JR/ZCUT PCardio #1
30sec hi/30s lo x 15 rounds:
Zcut power cardio:
burpee/jump tucks/jump lunges/crab kick ups/dyn squats x 5 rnds
Hi knees x 5 rnds
burpee/jump tucks/jump lunges/crab kick ups/dyn squats x 5 rnds

lower#5/jr15 & **PROG MOD**

PROG MOD = program modification. Differences marked in red.
I need to speed this shit up.
I'm too fat to climb well anymore.

4rft:
goblet squat #40 x 9
asst'd pistol x 9/9
sngl kB dL #40 x 9
trx reptile abs x 9/9
plank hold 30s
NO REST!
time: 16:02
+

JR 30s low trampoline bounce/30s fast as fuck jump roping (high knees or dbl unders...there were some burpees in here too)

climb2/yoga15min

CLIMB:
8, 10b, 10b, 10a, 10b, 10b
it's been a high GRAV day week.
==
youtube yoga 15min

climb1/15min yoga

CLIMB

==
yoga 15min

lower amrap #4/JR15

15amrap
elev dL #65 x 11
elev sumo #65 x 11
kB split squat (lean f) #30 x 11/11
ball pike abs x 11
+
JR 10/20--30x

upper amrap #2/yoga

15amrap
lat raise #12s x 8
rev fly #15s x 8
HSPUs (1 riser) x 8
band lying leg lifts x 8 (red band)
rest 1 min
#rnds: 5 1/2
+
15min yoga on youtube

BUTT AMRAP #1/JR15

I decided to put more emphasis on legs so this day will just be BUTT. No back.

2 min warm up

15min amrap:
smith squats (wider stance 30* fwd lean) #66 x 10
elev one leg glute press #20 x 10/10
band abd & press x 10 (black band)
frog slider abs x 10
rest 1 min
#rnds: 4 + 3/4

+

JR15 10/40--18x

climb/yoga

climb:
lead: 8,9,10b,10c,10a
TR: 11a

===
youtube 15min yoga

Lower AMRAP #3

15amrap
upsidedown leg press #66 x 12
elev sumo squats #65 x 12
pistols x 6/6
ab splitters x 10
REST 1 min
#rnds: 4
+
JR15
10/50--15x

Lower AMRAP #2

15AMRAP:
elev dL #65 x 9
BB static lunges #45 x 9/9
side lunges #20 x 9/9
hanging st leg raises x 9
REST 1min~!!!!
# rnds: 4 1/4
+
JR15
10/30--24x

upper AMRAP #1/yoga

15AMRAP
dB bench dip #20 x 12
BB bench press #45 x 12
dB curl #17.5s x 12
kB OH situp #30/26 x 12
REST 1MIN
#rnds: 4 3/4

+

15min yoga (youtube)
***THIS YOGA WAS REAAAALLLLY GOOOOOOOD*****

Lower AMRAP #1

15AMRAP:
BB back squat x 8
band assist pistol (BW) x 8/8
TRX rev plank ham curls x 8^
dB knee raises #15 x 8
REST 1min after each round
#rnds: 4 1/4

+

JR 15
10/30--24x

NEW PROGRAM! 9/11-11/26

The weigh in:  131.8lbs today :(

Time for some heavy lifting.
Heavy lifting = more muscles.
More muscles = faster resting metabolism
Faster resting metabolism = less effort to stay lean

THE NEW PROGRAM. I'll be running this from 9/11/17-11/26/17

Monday: Butt and Back 15 AMRAP (2 exercises each) NO REST + 15min Jump rope intervals
Tuesday: OFF
Wednesday: Rock climbing 2 hours/15-20min youtube yoga
THursday: Lower body 15AMRAP (3ex and 1core ex) REST 1:30 between rounds? + 15min JR
Friday: OFF
Saturday: Upper body 15AMRAP (3 ex + 1 core)REST 1:30 between rounds?/15-20 youtube yoga
Sunday: Lower body 15AMRAP (3 ex + 1 core) REST 1:30 between rounds?+ 15min JR

**If I'm not getting anywhere in a month, I'll add a 6th day of HIIT cardio only 15-20min.

As for diet I'm not doing carb cycling or I.F or any of that. Just shooting for 4-5 meals a day each with 20g protein and a serving of single ingredient starch with my post workout meal. (None on rest days.)

Back & Butt AMRAP #1

2min warm up

15min AMRAP
BB glute press # 69  x 15
band hydrant/ext (black) x 10/10
cable row #   x 10
plank row #25s x 10/10
REST 1:00 (next time no rest!!)
# rnds: 4.5

+

JR 15
10/40--18x

CO AMRAP #2

2 min warm up

15m amrap:
Santana pu/ twist #10s x 10
Lunge hop/ front foot tap #12 wv x 10/10
Rockstar burpee no pu x 10
Trx plank dbl knee tux x 10
#rnds: 3
+
15m yoga

Tomorrow is a new day and a new gainz program. Here's to not fucking it up.

heartbreaker body #1

Plum ran out of zgym. Oh well, makin' some stuff up today:)

15* Minute HIIT – 45 sec / 15 sec intervals

1. Side Step Squat  #50 x 2 ea side (black band) - 14/12/12

2. Plank Jack / Side Plank Row #20s - 11/12/11 (band)

3. Weighted Jump Jack squat #15 - 27/25/25 (band)

4. *DB Raise Leg Lift alt. legs x2 ea side #10s - 9/9/8 (band)

5. BBhip lift #55 - 28/32/33 (no band)

6. Laying side leg lift toe touch / push up jump jack

+

JR 15 min (10/50--15x)

killer legs #1

15AMRAP:
1. Weighted Jump Lunge (x3) to static lunge #15s (x3) x 6 sets

2. *single DL #40 x 10 / 10

3. Curtsy Lunge Side Kick #15s  x 10/10

4. Weighted Jump Jack Squats #15 x 20

5. Fig 8 squat to jump #40 x 10 alt

#rnds: 2 3/5
+
JR15 10/20--30x

climb/yoga

2 HOUR climbing

+


15 min yoga

CO 15min AMRAP #1

15min amrap:
elev dL to squat #50 x 10
HSCTs x 10
split squat L #15s x 10
split squat R #15s x 10
ab splitter x 8
unilateral split snatch #20 x 10 alt
#rnds: 3 + 2 reps ex #1

+

z power yoga #46

CT 15MIN AMRAP #1

15min amrap
lunge back OH press #16 L x 10
lunge back OH press #16 R x 10
reptile pu x 10
band dyn squats x 20
bent band row L x 12
bent band row R  12
#: i forget. 3 2/3?????

+

15min yoga (youtube)

Lifted Butt #20//JR15

15AMRAP:
1. Clams with power band x 20 / 20

2. Weighted Side Lunge Knee Up / Side lunge jump #15 x 20

4. Kettlebell Swing with the beast x 20

5. Abductor press with power band x 40

6. Kettlebell Deadlift on blocks #40 x 20

8. Weighted Backward lunge #40 x 10/10

9. Kneeling hip abduction to heal raise x 20 / 20 (black)
#rnds : 2

+
JR15
10/20--30x
====
SO
SO
SO
nervous and feeling sick about my trip back home with my two boys all by myself.

Lo IMpact Full #2/JR15

15min AMRAP+

1. Weighted wall Sit with KB overhead press #26 x 6

2. Feet up on the wall cross body kicks x 10 alt.

3. Pull up x 2 #6wV

4. KB Pendulum #50 x 10 

5. Hanging knee raises #12 x 10

6. Archer’s Squat Heel lift #26 x 5/5

7. Pull up x 2 #6wV

8. Push Up / bird dog x 10
#rnds: 2 3/4
+
JR15m
10/30--24x

climb/zyoga #46

lead:
5.8, 10b, 10dCLEAN, 10b, 10b, 10b
bouldering: v0, a few v1/2 attempts
-----
zyoga #46

Lo impact full #3/JR15

Ugh, I feel like I've lost my mojo. I can't seem to get a good, solid nutrition plan down. It's literally like I don't care or something. 

o(〒﹏〒)o

Next week I'll shift my focus to body building but I'm not 100% on exactly what I'm going to do yet. The goal is 100g protein a day though.


2min warm up (as always...)

16 min AMRAP

1. Hanging L-Sit Knee Tucks x 5

2. Air lunge / squat heel lift  #26 x 10 alt. legs

3. One leg Mountain Slider x 10/10

4. KB Swing #50 x 10

5. Side Plank Toe touch / push up x 10

6. Pull up x 3  #6wV

#rnds: 3 1/6
+
JR 10/30--24x

Summer Shred #21

Part 1

Ladder: Weighted Jump lunge #10s / push up with reptile knee tuck

10/6  15/6  20/6  25/6  20/6  15/6  10/6

Part 2

Ladder: Hardcore Egg slide to **1ea plank row #20s / **elev sumo #65

6/10  8/10  10/10  8/10  6/10

Part 2

Plank hold x 1 min / Russian Twist with db (20lbs) x 20 reps – 2 rounds

time: 16:49

+

JR15m (10/40--18x)

====

original wo as follows:

Part 1

Ladder: Weighted Jump lunge / push up with knee tuck

10/6  15/6  20/6  25/6  20/6  15/6  10/6

Part 2

Plank hold x 1 min / Russian Twist with KB (26lbs) x 20 reps – 2 rounds

Part 3

Hiit 10/30 x 6 (4 minutes)

JR high knees

KB Swing (Beast 44lbs)

Part 4

Ladder: Hardcore Egg slide to Plank Jack Push Up / Ballerina Plie Squats (bodyweight)

6/10  8/10  10/10  8/10  6/10

tabata fit slide #1 & JR15

10/30 -- 24x

1. Frog slide - 16/12/13/11

2. Weighted Backward lunge slide – L #15s - 13/12/12/10

3. Weighted Backward lunge slide – R - 13/12/12/10

5. Weighted Side to slide lunge #15 - 12/12/12/12

6. Plank slide to cross body slide kick alt. sides - 8/10/10/9
+
10/20--30x JR

lifted butt #19/yoga #48

15 min AMRAP

1. Wide legged Hip Raise to hip abductor press x 20 (black)

2. KB Sumo Squat (3 short reps) to one leg goblet squat x 10 alt #30

3. Wide legged Hip Raise to hip abductor press x 20

4. KB Pendulum (x 5) / Swing (x 5) x 2 sets #40

5. Wide legged Hip Raise to hip abductor press x 20

6. Deadlift to one arm deep squat  x 10 alternating arms #50
#rnds: 2 1/3

+

Zyoga #48

Lo Impact Full #1

16 Min AMRAP 

1. KB overhead press and squat 3/3 #26

2. KB sit up knee tuck / goblet squat x 10 #30

4. KB Deadlift / squat heel lift / goblet squat x 10 #50

5. Pull Up #6wV x 3

6. Frog Slide x 10

7. Pull up #6 x 2

8. Cross body kick slide / reptile push up x 4/4

9. Pull up #6 x 1

10. KB swing #50 x 10
#rnds: 2 1/5 (over time finishing last set)
+
JR15min (10/50--15x)

climb/zyoga #47

lead: 9,9, 10a,10b,10a,10a
TR: 10d
===
Z power yoga #47

Summer Shred #20

15AMRAP:

1. KB swing / pendulum x 10 #40

2. KB ballerina plie squats #50 x 10

3. Hardcore Egg on the exercise ball x 10

4. Chin up/ pull up / hanging knee raise x 3 sets

5. Weighted Sumo squat / rockstar jump / sumo squat / jump tuck #12 x 10 sets

6. Weighted Reverse Burpees #15s to Plank rows #20s x 10 sets

#rnds: 2 1/6

+

JR 15m (10/40--18x)

====

(original workout as follows:)

Part 1 – full body circuit time challenge

1. KB swing / pendulum x 20

2. KB ballerina plie squats x 10

3. Hardcore Egg on the exercise ball x 10

4. Chin up/ pull up / hanging knee raise x 3 sets

5. Weighted Sumo squat / rockstar jump / sumo squat / jump tuck x 10 sets

6. Weighted Reverse Burpees to Plank rows x 10 sets

7. Double Unders x 20

Part 2 – Cardio and Abs 

 4 rounds of:

1. Jump Lunge x 20

2. Plank hold – 1 min

___________

Buy out: Wall Sit – 2 minutes

Lifted Butt #18

15 AMRAP:
1. Side Lunge Dead lift with power band x 10 #40

2. Kneeling heel lift /hip abduction  with power band x 20/20

3. Side to side sumo squat with power band x 10 #50

4. Kettlebell swing (x 10) #40 + Jump Lunge (x 10) x 4 sets 

#rnds: 3 (a min over or less)

+
15min JR
(10/50--15x)

Summer Shred #30

**10/30--24x
pistol/jump tuck alt - 5/4/5
one leg squat (back k2g) - 7/6/8
archer side2side squat - 9/8/8
back lunge pass under/elbow twist #30 - 8/9/8
plank hold
jump lunges #12wV - 18/18/15
windshield wiper abs - 8/7/8
side to side push up - 9/8/8
+
JR 15min (10/20--30x)
total time = 30min


**original workout as follows:

1. Hiit – 4 min:  High knees /Pistol to jump tuck / high knees/ air lunge jump squat / high knees / archer squat alt.

Bonus: KB swing (x3) / push up x 5 sets

2. Circuit:

Backward lunge elbow twist x 10 alt. / plank hold – 1min x 3 sets

Bonus: Jump Lunge x 30 reps

3.  Ladder:

windshield wipers / Side to side push up

2/2  4/4  6/6 4/4  2/2

bonus: KB swing x 20 reps

climb/yoga49

2 hour climb
lead 1.5hr/TR 30m
==
z power yoga #49

Lo Impact #8/yoga 48

15AMRAP

Slide back lunges #15s x 10/10

*Elev Sumo Squat #65 x 10

KB Swing #40 x 20

Side Slide Lunge #15 x 20

Ballerina Hip Lift Abductions x 20

Wall Sit abductions x 20

#rnds: 3 1/3

+

z yoga 48

BEGIN 15/15 5xWK Summer Shred #19

2min warm ups as always
2 mi walks, 5x wk

Summer Shred #19
round1:
side lunge 2 oh knee up #20 x 10/10
1 arm burpee on dB side plank row to split snatch #20 x 10/10
pu/L kick x 5/5
side jack knife 2x/expl pu from ground(2) x 5/5
pullup/leg raise x 5
kB swing #40 x 20
round2: (half all 10 rep exercises and use #25 dB)
#rnds: 1 2/3

+

JR15
10/40 -- 18x

Summer Shred #29

1. Hiit – 4 min

High knees / Rockstar jump burpees / high knees / Jump tuck burpees / high knees / sump jump squat burpees

Bonus: Pull ups – 5 reps

2. Ladder

Pistol squat / reptile push up

2/2  4/4  6/6  8/8  6/6  4/4  2/2

Bonus: Pull ups – 5 reps

3. Ladder

hanging knee raises / Side lunge slide squat with KB #30

10/6  12/8  14/10
time: 18:00 + super man burpees to 20min = 15 reps

OF TO CHI TOWN.

Lifted Butt #17

3rft:

1. Wide Legged Hip raises with power band x 30 (GREEN ALL)

2. Kettlebell swing x 20 #40

3. Laying side leg lifts with power band x 20 / 20

4. Kettlebell Swing x 20 with the beast 

5. Clams with power band x 20/20

6. Kettlebell Swing x 20 with the beast

time; 15: 10
+ 5 min JR (10/50--5x)
=20 min total

Summer Shred #18

Lower Body with Dumbbells – Time Challenge

1) Backward lunge kick ups (reach to the opposite foot with DB) x 10/10 #15s

2) One Arm DB front Squat heel raise / One Arm DB overhead jump lunge with heel raise x 5/5 #15

3) One Arm DB Side Lunge Knee Up DB Overhead x 10/10 #15^

4) Jump Lunge DB Twist x 20 #15

 Cardio HIIT 6 x 15/35 intervals

1. JR high knees

2. Plank Jack Push Up with Power band - 11

3. JR DBUs

4. Curtsey lunge leg lift with Power Band - 13

5. JR high knees

6. Squat jump jacks with power band - 26

 ABS & Upper Body – Time Challenge

1. Push Up with L-Kick x 5/5

2. Pull Up / Chin up x 2 sets

3. Elbow Side Plank Jack knife x 10/10

_____________
Buy Out: 3 Minute Plank Intervals 10/50 seconds
_____________

REPEAT PART 1

total time = 20:25

Lo Impact Lo Body #7

1. KB weighted wall sit with KB overhead press (x 5) / Weighted Step Up (x 5/5)  x 2 #40

2. Leg elevated weighted lunge (x 10/10) #30 / weighted step up (x 5/5) x 2 #40

3. Ballerina Plie Squats ( KB x 10/10)alt. arms /KB Swing (heavy KB x 20) x 2 #40

power band: 10/20--8x

JR

1. Side to side squat 

JR

 squat abduction

JR

2. Hip Lifts 

JR

3. Hip lifted Abductions 

JR

4. ClamL

JR

CLam R

JR

5. Inner thigh liftsL

JR

inner thigh R

time: 18m

+ 2 min comp burpee (25rep) = 20min total

JR20

10/30 -- 30x

Lifted Butt #16

20min AMRAP

Power Band Set: (3x)

1. Squat side steps (x2)  with a power band x 10 sets alt. sides

2. Squat side step with a power band and KB x 10 alt. sides #40

3. Standing leg extensions with power band x 10 / 10 x 4

4. Bridge to Abductor Press x 20 + Abductor Press at the top x 20

Kettlebells: (2x)

5. Sumo Squat with the Beast x 10 #50

6. Side lunge deadlift to single leg heel raise with the Beast x 10/10 #40

7. Pendulum to Swing 10 reps with Beast #40

8. Backward lunge pass under (x5) to  One leg deadlift (x5) x 2 sets alt. legs #40

time: 19:28 + 8 comp burpees = 20min

JR20

jr 20 min

10s rest/30s jump rope -- 30 rounds

summer shred #28

2min warm up

1. Hiit – *30/30 -- 12x (6m)

High Knees / Jump Squat leg lift / high knees /Jump lunge  / high knees / Jump Tuck to Sumo Squat

Bonus: Kettlebell Swing x 10 #50

2. Circuit

Pull up / Push up x 5 / Mountain Sliders x 20

Bonus: Kettlebell Swing x 10

Pull Up / Push Up x 5 / Criss Cross Mountain Sliders x 20

Bonus: Kettlebell Swing x 10

3. Ladder:

Ballerina staitionairy lunge
Leg elevated weighted lunge
Legs elevated push up to plank cross kick
5/5/4  5/6/4  5/7/4

Bonus: Kettlebell Swing x 10

4. Circuit

Hollow horizontal scissors (x 20 reps) / Plank Hold x 1min x 2 sets

Bonus: Kettlebell Swing x 10

time: 20:11

summer shred #17

2min warm up

Lower Body – Time Challenge 

1. KB Backward Lunge / deadlift (yoga blocks or a an elevated platform are optional) x 20 alt. #30^

2. Jump Lunge to One leg jump up x 20

3. KB squat to heel elevated sumo squat x 20 alt.  #30^

4. Ice skater / curtsy lunge / side lunge x 10 alt.

 Cardio – 10/50 x 6 HIIT

1. High Knees

2. KB swings #30

3. DBUs

4. KB Swings

5. Hight Knees

6. KB Swings

Upper Body & ABS – Time Challenge

1.Roll to Pike Press (exercise ball) x 5

2. Hanging Knee Raises #12 x 10

3. Push Up to DB Row #25s / Twister Push Up x 6 alt

4. Extreme Mountain Climbers (x2/2) / Pull Ups (x2)  x 4 sets 

Buy out: 10/50 x 3 plank intervals

total time: 21:32

+

2 mi walk

12min body #17

20amrap:
Everest climber 3/1 leg pu x 10
Side jump Over to sumo jump squat x 10
Knee hug 3/flying pu x10
Jump lunge to static lunge hop x 10
Burpee (no pu) x 10
#rnds: 2 + 25 reps

12min body #19

Lost an amazing woman yesterday. I love you forever Grandma.
<3

20m amrap:

1. Hyper Burpee (jump tuck push up / jump tuck) x 10

2. Curtsy touch down / one leg jump x 10 / 10

3. Commando push up to Candle – touch the wall behind you  x 10

4. Ballerina Plie Squat / Sumo jump squat x 15

5.**1 arm seated band row x 15/15

#rnds: 2 + 35 reps

15 min fat burn #13

15/45--20x
Commando burpee- 5/4/4/4
Plank
Ab splitter- 7/6/6/6
Man climbers - 58/67/66/66
Side plank leg lift/toe touch - 12/11/11/11

15 minute fat burn #12

In FL for all the wrong reasons. My grandmother who I've loved and admired is not well. By the time I arrived yesterday, she was barely with us, nodding at times when spoken to and mostly sleeping. After a bad fall  with a broken hip and collar bone 3 weeks ago, it's just been one complication after the next. She rests quietly on a ventilator, chest rising and falling to the sound of the machine with tubes and wires delivering antibiotics, blood pressure meds and moderate sedative. At this point we are all hoping she rallies and pushes through this but medically speaking they've done all they can. I'm hoping there is better news when we get to the hospital this morning.

At this point I feel my grandfathers anguish acutely and absolutely can not fathom what it means to lose the love of your life after 67 years together.

Short walk + 2min warm up

15/45--20x*
Side squat/jump squat (middle) - 21/15/15/14
F/b lunge L - 12/11/10/10
F/b lunge R - 11/10/10/10
Leap fwd/2 back - 11/11/10/9
Jump lunges - 26/24/29/29

Lifted Butt #13

2rft:

1. KB pendulum to KB swing #40 x 10 

2. Elevated deadlift  (3 pulses) #50 x 10 

3. Tippy toe wide squat #30L x 10

4. One leg deadlift 5/5 #50

5. One arm KB swing alt #30 x 20

6. Tippy Toe Wide squat #30R x 10

7. Weighted Kneeling hip raises #50 x 10 

8. BB Glute Press #45 – 20x knees hip width, 20 x knees wide apart, 20 x short lifts knees apart

9. Tippy Toe Wide squat #30L x 10

10. Reverse Squat to deadlift x 10 #50

11. Curtsy lunge  x 20 alt. #40

12. Tippy Toe Wide Squat #30R x 10
time: 19:57

BR/Z Mash Up #2

20AMRAP:
goblet squat #40 x 10
bosu lat hop overs#12 wV x 10
OH jump lunge/chop #10 x 10
bosu squat upright row #40 x 10
upside down inv row #12 x 10
plank cross kick toe taps x 20
#rnds: 4 1/6

Summer Shred #25

1. Ballerina plie squat / one leg deadlift #40 x 5/5 + *Dip st Leg Raises #12 x 10

x 3 rounds

2. One arm plank 30 sec (each arm)  + Jump Jack transformers x 20 + One arm plank 30 sec (each arm)

3. High Knees with JR (1 min) + One arm KB overhead press & squat #26 x 5/5  +  High Knees with JR (1 min)

4. KB Swing #50 / Burpees

5/5  10/10  15/15
time: 18:12 (+ extra ladder 10/11 to 20min)