Z5 #61

2min warm up

https://www.youtube.com/watch?v=kGxv_D45nvs&t=208s

5min AMRaP: 
Jump tucks x5
Cross knee commando pu x4
plank jump to squat x 2
Knee hugs x 2
# rnds: 9.25

Z5 #4

2min warm up

5min AMRAP
10 chair tri dips
10 split squat hop L
10 split squat hop R
10 lat hold the chair hop overs
10 ft. elev reptiles
#rnds: 3 4/5

Z5 #49 (butt)

2 min warm up

https://youtu.be/SAgo_ZG99U4
FT:
20 curtesy lunges each leg
**20 1 leg glute press each leg
20 1 leg glute press/both legs glute press/tap knees together/down
*20 1 leg DL each leg
30 Side plank kneeling leg lifts each leg
Time: 8:31

Leg tabata #10 THEN OFF TO FL!!!!!!

2 min warm up


30/30--5x JR
--
10/20--10x
deficit lunge L 2 risers #15s^ - 9/8/8/8/8
deficit lunge R - 9/8/8/8/8
--
30/30--5x JR
--
10/20--10x
kB fig 8 squat #50 - 13/14/13/14/12
BB glute press #55 - 18/13/12/12/11

+

cold and rainy :( sub zwow #80 (4 rounds = 12:19min)

2FL2morrow!!!!!!!     :D
I'll be either taking the week off or doing some Z5 workouts and following an Eat Less/Exercise Less model (3:2:1 plate)...perhaps filming some more of my post partum workouts to share with you all.
peace.

kettlebell leg circuit

2min warmup

20 AMRAP
dBu 50x
kB swing/catch/goblet squat #40 x 12
hi knees 100x
kB pass unders #50/12 x 16
dBu 50x
single leg dL L #40 x 10
hi knees 100x
single leg dL R x 10
dBu 50x
kB dBl half burpee/stand up  #40/50x 12
#rnds: 2 1/10 +1/4 JR skips

***SOOOO HAAARRRDDD

kettle bell upper body circuit

2 min warm up

10/40--24x
JR
dBL kB bi curl #26/18+6 - 9/9/8
JR
alt kB bucket lift (lat raise swing in front of body) #18 - 24/26/24
JR
*dBl kB bent row #30/26+4 - 19/20/19
JR
kB OH tri ext #30(1)/#26(2) - 14/18/19

+

3mi walk

BBC2 #6 & up walking to 12mi/wk

Thurs:
3mi walk

I'm going to be trying for 12 miles of walking a week (3/3/2/2/2) to increase my NEAT. Eventually I'd like to get back to my 3mi walks 5 times a week to see if it helps budge this extra goo I'm still carrying around. Walking has always helped reduce stress for me as well as up my NEAT without affecting hunger/energy/cravings (HEC).

==========
2 min warmup

20 amrap
150m row
band hydrants (black) x 15/15
150m row
bent BB row x 12
150m row
single leg elev glute press x15/15 (3 risers)
150m row
band face pulls x 12 (green)
#rnds: 3

+

12min ZWOW #76 (sub 2mi walk)

BR HiiTMax #38 CORE p1 v2.0

2 min warm up

10/50--20x
JR
scissor abs with dB plank crunch & twist #10 - 16/13
JR
v ups (reach in between legs and outside of legs) - 32/41
JR
ugi dead bug #10 - 23/22
JR
plank reach fwd/tap butt - 22/23
JR
plank alt reach unders #10 - 11/10

SUPER FUN EXERCISES!

+
2mi walk

Leg tabata #9

2 min warm up

30/30--5x JR
---
10/20-10x
kB lunge back pass under #50/12 - 10/10/10/10/10
band abd & press (glute/black) - 13/13/13/13/15
---
30/30--5x JR
---
10/20-10x
BB step up L #40 - 7/7/6/6/6
BB step up R- 7/7/6/6/6

ZWOW #66

2 min warm up

300 Reps For Time!
star lift burpee x 60
james bond lunges x 60
monkey business push up/ jump tuck x 60
side crunches x 30 ea
*inv row/crab kick up x 60
time: 23:04

+

2 mile walk

Ashley's High Intensity Leg Circuit v2.0

R.I.P Sierra 3/6/05-3/18/17 <3

2 min warm up

20 AMRAP
JR 30s
kB side to side squat #50/band x 10
JR 30s
*BB glute press #55 x 10
JR 30s
BB reverse lunges x 16
JR 30s
ball ham roll ins x 15
JR 30s
BB back squat #55  x 10
#rnds: 3

AHH! ARMS #3

2 min warm up

10/30--30x
JR
alt. 1 arm pu (kneeling) - 10/10/10
JR
HSCTs - 11/11/10
JR
inv row #12 - 15/13/12
JR
alt inner hammer curl #20s^ - 16/14/14
JR
cable row #70 - 16/14/15

Leg tabata #8 & hike

TUES:
3.5mi steep canyon hike

=============
2 min warm up

30/30--5x JR
--
10/20--10x
elev sumo squat #65 - 11/10/10/11/9
elev dL #65 #65 - 10/9/8/8/8
--
30/30--5x JR
--
10/20--10x
BB side squat L #35 - 7/7/7/7/7
BB side squat R -7/7/6/6/7

+

zwow #61
15min AMRAP = 4 3/4 rounds completed

BR HiitMax #8 p2 CORE

10/50--20x
JR
side plank dB to toe front kick L #5 - 16/12
1/2 burpee
side plank dB to toe front kick R - 16/15
JR
plank db reach unders (alt) #8 - 10/10
1/2 burpee
dB sit up (OH)/twist one side #15 - 9/10
JR
leg lift/hip lift  - 14/15

+

2 mi walk

Lower Body Power AMRAP #7

2 min warm up

20 AMRAP:
50 DBUs
15 BB squats #50
50 DBUs
12 dB side lunges (ea) #15s
50 DBUs
9 split squats (ea) #15s
#rnds: 3 2/3

+

2mi walk

Ashley's Upper Circuit v2.0

2 min warm up

10/50--20x
JR
pu to resist band front raise (Green) - 10/9
JR
1/2 burpee/chins - 8/8
JR
dip station tri dip - 19/19
JR
curl to press 20s - 7/7
JR
bosu pu/elbow drop/expl to pu position - 7/7

BBC2 #5

2 min warm up

20 AMRAP:
150 m row
BB glute press #60
150m row
cable row #70 x 10
150 m row
side lunge L #40+12 x 10
side lunge R x 10
150 m row
chins (to fail) - 4/4
#rnds: 2 7/9

+

ZWOW #53 (12 min = 5 rnds completed)

BR HiiTMax #8 (core) P1 v 2.0

2 min warm up

10/50--20x
JR
ft elev (ugi) crunch ups - 15/14
JR
bosu opp arm to leg lift #10 L -16/15
JR
bosu opp arm to leg lift R - 15/16
JR
bosu seated V flutter kicks - 60/77
JR
knee hugs #12 - 16/17

+

20 min walk/run (1/4mi alt)

leg tabata #7

2 min warm up

30/30--5x JR
--
10/20--10x
BB static lunge L #40 - 12/10/10/10/10
BB static lunge R - 12/10/10/10/10
--
30/30--5x JR
--
10/20--10x
elev kB dL #65 - 11/10/8/8/8
goblet squat #40 - 7/6/6/6/6

ZWOW #50

2 min warm up

*20AMRAP:
Chair toe taps x 20 (ea)
alt step up/leg lift x 10
plank chair step over w/ *FULL burpee x 10
(hands on chair) lat hop overs x 20 (total)
side step up/knee up/180 burpee x 10
#rnds: 4  1/5

+

walk 2mi

AAH! ARMS #2

2min warm up

10/40--24x
JR
assisted pull-ups - 14/11/10
JR
Tri pu - 11/12/12
JR
seated rev fly #15s - 17/17/17
JR
BB curl #40 - 14/11/12

EMily Skye Legs 7/15/15 v 2.0

2 min warm up

10/20--40x
JR
alt curtsey lunge BB #40 - 10/10/8/9
JR
split lunge L #20s - 9/8/9/9
JR
split lunge R - 9/9/9/9
JR
band abd + press (blu & yell) - 14/14/12/13
JR
dB squat/kick back #25s/blu - 7/7/7/8

+ walk 2 mi

Emily Skye Core 11/2/14 v 2.0

2 min warm up

10/50--20x
JR
plank reptiles - 41/32
JR
*hanging knee raises - 18/16
JR
plank cross knee twist - 22/21
JR
plank leg lift 5x5 alt - 4set/4
JR
*ab splitter - 8/8

+

ZWOW #42
(4rft = 13:39)

BBC2 #4

2 min warm up

20 amrap:
200m row (7)
cable row #60 x 12
200m row
BB glute press #60 x16
200m row
kB 1 arm row #40 x8ea
200m row
band hydrant x15ea
# rnds: 2  5/8

+

2 mi dog walk