Lifted Butt #12

2 min warm up

15min amrap (2rft):

1. Back extensions on execise ball (arms OH) #5 x 10

2. Feet elevated squats x 10 #62

3. Jump Lunges x 20 #12s

4. Back extensions on execise ball x 20

5. Feet elevated deadlifts x 10 #70

6. Jump Lunges x 20

7. Kettlebell Swing with the Beast x 30 #50
#rnds: 2 1/7

Black Diamond #8 (U)

2 min warm up

15 min AMRAP

1. Chin Up / Pull up x 3 sets

2. Russian Twist (x3) #40/ Knee hug (x3) / Plank Jump x 10

3. Chin Up / Pull up x 3 sets

4. Side stretch to reptile/ plank jack (NO PU) x 20 alt.

5. Hanging criss cross knee raises x 10

6. Weighted Santana Push Up #15s x 10

#rnds: 2 1/6

Summer Shred #9 (L)

ok a-hole. let's clean up the act here. the last two days have been crappy nutrition days. i don't know why i still suck at this. i've been trying for so long and it usually DOES NOT take me this long.

٩(ఠ益ఠ)۶

2 min warm up

15min (ish without abs part)

Part 1 – 10/50 x 4 = 4 min

1. Squat to Lunge Jump #20

2. Curtsy lunge to leg lift – Left #20

3. Curtsy lunge to leg lift – right

4. Reverse Squat #15

– One arm KB swing 20/20 #40

Part 2 – 10/30 x 6 = 4 min x 2 = 8 min

1. hollow scissors

2. vertical scissor sit ups

3. leg lift to butt lift

4. side crunch left

5. side crunch right

6. Competition sit up

– one arm KB swing 20/20

Part 3 – 10/50 x 8 = 8 minutes

1. One leg bridge – left #40sB - 26

2. One leg bridge – right - 26

3. High knees – JR

4. Side to Side hops  – JR

5. Kneeling heel raises – left (black band) - 56

6. Kneeling heel raises – right - 56

7. High Knees – JR

8. Side to Side hops – JR

Cardio Burn out buy out:

6x 5/25

1. DBU

2. Rock star Burpee

3. Jump jack to jump tuck

Cardio Shred #11 (L)

The next two weeks are eat less exercise less so I'll doing approx 15min workouts 5 times a week. SO far my eat less menu is working like a charm. It looks like this:

meal 1: 3 eggs & spinach w/ a pc of fruit
buffer: pc of fruit and large cup green tea
meal 2: meat, veg, Rstarch, nuts
buffer: pc of fruit, carrots and large cup green tea
meal 3: meat & veg

2rft:

1. Bridge (hip raises) #75 x 20

2. KB pendulum #40 x 40 

3. KB swings #40 x 20

4. DB squat to back kick #20s + #12 x 20 alt

5. One arm KB Swing #40 x 20 / 20

6. Double Unders – 30 sec

7. KB one leg dead lift (x5) to KB sumo Squat (x 10) #40 alt sides x4
time: 18:50

+

2mi walk

L15AMRAP#3//JR15

2 min warm up

Lower 15min AMRAP #3
BB glute press #72 x 15
Band Abd & press (black) x 15
deficit lunges #20s x 10ea
Ball single ham roll ins x 10ea
#rnds: 5
=====
JR
10/20--30x

C15AMRAP//12min Body #12

2 min warm up

Ab splitters x 6
dB knee raises #15 x 10
back ext on ball #15 x 15
trx plank dbl knee tux x 10
plank rocking 30sec
#rnds: 4 2/5
===
12min Body #12

15* Minute AMRAP

1. Knee hug (x3) jump up x 10

2. Backward Lunge knee up foot tap to one leg jump up x 10/10

3. Plank Criss Cross Knee touch down x 20 alt.

4. twisted plank Jump to Jump Up x 10
#rnds: 2.5

L15AMRAP#2//JRC #6

2 min warm up

15AMRAP:
elev dL #70 x 10
BB glute press #72 x 15
back squat #60 x 10
deficit lunge #17.5s x 10 each
# rnds: 4 1/2
===========

Tabata  20 sec / 10 sec intervals x 8 = 4 minutes each part

Part #1

1. Basic Bounce

2. Jump Lunge - 16/14

3. Basic Bounce

4. Jump squat Leg Lift - 7/8

_____

2 rounds

Part #2

1. High Knees

2. Rockstar jump Burpees - 4/4

3. High Knees

4. Mountain Climbers - 25/30

_______

2 rounds

Part #3

1. Basic Bounce

2. Squat jump to lunge jump - 5/5

3. High Knees

4.Jump lunge Burpees- 3/4

_____

2 rounds

_____

BONUS: Part #4

1. High Knees

2. Rockstar jump Burpees - 5/5

3. High Knees

4. Mountain Climbers - 31/27

L15AMRAP#1//JR15

MON:
climb

====
TUES:

2 min warm up

15AMRAP:
asst'd pistols #12 x 5/5
elev dL #70 x 10
elev sumo squat #70 x 10
dB low lunges #20s x 10ea
#rnds: 4 3/4
--------
JR
10/20--30x

+ 2 mi walk

C15AMRAP//JRCFS #3

2 min warm up

Ab splitters x 6
dB knee raises #15 x 10
back ext on ball #15 x 15
trx plank dbl knee tux x 10
plank rocking 30sec
#rnds: 4 2/5
===
Jump Rope Cardio Fit Slide #3
(O=2rft) 15min AMRAP

1. JR feet together – 30 sec / Jump jack – 30 sec

2. Criss-Cross Mountain Sliders to Frog Slide x 8

3. Forward – back – switch – 30 sec / high knees – 30 sec

4. Hard Core Egg Slide to Extreme Mountain Slider x 10 alt. legs

5. Rockets – left leg – 30 sec / Rockets – right leg – 30 sec

6. Side plank slide to plank jack push up x 10 alt. sides
#rnds: 2 1/3

L15AMRAP#3//JR15

2 min warm up

Lower 15min AMRAP #3
BB glute press #72 x 15
Band Abd & press (black) x 15
deficit lunges #20s x 10ea
Ball single ham roll ins x 8ea
#rnds: 5
=====
JR
10/20--30x

U15AMRAP//Inferno#8

2 min warm up

15min AMRAP:
cable row #70 x 10
curl to press #20s x 10
plank 1 arm pu5/full pu5/row #25s x 10 ea
FULL BW pullups x 10
#rnds: 3
=====

Upper Body & Abs Inferno #8

(O=FT) 15min AMRAP

1. Dynamic push up / elbows bend plank hip side to side / elbows bend plank leg lift (each leg) x 6

2. Leg raise / side to side knee tuck / pull up x 5

3. One leg on the ball forward pike roll to back roll shoulder stretch x 6 alt. legs

4.  Three chin ups x 3

5. Plank slide forward to tippy toe wide legged forward bend / Reptile push up x 8

6. Ball supported roll forward one leg lift into a handstand x 2 alt. legs x 3
#rnds: 1 5/6

L15AMRAP#2//JR cardio #5

2 min warm up

15AMRAP:
elev dL #70 x 10
BB glute press #72 x 15
back squat #60 x 10
deficit lunge #17.5s x 10 each
# rnds: 4 1/2
===========
JR Cardio #5 (O=FT)
15amrap

1. 15 jump / Backward Lunge Knee Up 5/5 x 3

2. High Knees (x 15) / sumo jump squat x 5 x 4

3. 15 jumps / 15 high knees x 4

4. Transition 6 practice – About 5 minutes

5. JR overhead Curtsy lunge knee up (x3/3)  / transition 6 / 20 jumps x 4

6. Ballerina Plie Squat x 10 / transition 6 / 20 high knees x 3 (to 15min)

+ 3mi walk

L15AMRAP #1//JR15

MON:
climb
lead 2 10a's CLEAN.....AF.
====
TUES:

2 min warm up

15AMRAP:
asst'd pistols #12 x 5/5
elev dL #70 x 10
elev sumo squat #70 x 10
dB low lunges #20s x 10ea
#rnds: 4 1/4
--------
JR
10/20--30x

+ 2 mi walk

U15AMRAP//upper body abs basics #4

2 min warm up

15min AMRAP:
cable row #70 x 10
curl to press #20s x 10
plank 1 arm pu5/full pu5/row #25s x 10 ea
FULL BW pullups x 10
#rnds: 3
================
upper body & abs basics #4
3rft or 15min cap
plank hold 1 min
pull up 3x/transformer pu 3x -- 4 sets
bird dog - 10x
*inv row  x 10
dB pu/stand OH press #12s x 8
#rnds: 3

*NEw ProG* L15AMRAP#2//Body Crush #5 (15m)

THE NEW PLAN: (12wks)

The 4 metabolic toggles to be switched every two weeks:
1) eat less/exercise more
2) eat less/exercise less
3) eat more/exercise more
4) eat more/exercise less

Walking 12miles a week (3/3/2/2/2) every week.

Exercise more plan: (6x week--30min)
MON: Climb or ZWOW (for appropriate time given toggle)
TUES: 15 min leg amrap//JR 15min
WED: off
THURS: 15 min leg amrap//zgym lower body (15min)
FRI: 15 min upper amrap//zgym upper body (15min)
SAT: 15 min leg amrap// JR 15
SUN: 15 min core amrap//JR 15

Eat more:
meal 1: 2 egg/2 whites/greens/ starch
buffer: 20g protein shake w/ almond milk/banana/1 tbsp pB
meal 2: meat/veg/starch
buffer: 20g protein shake w/ alm milk/1 tbsp pB/carrots
meal 3: meat/veg/starch
buffer: 20g protein shake w/ alm milk before bed

====================
Exercise less plan: (5x week--15min)
MON: climb or zwow
TUES: 15min zgym lower
WED: off
THURS: 15min zgym upper
FRI: off
SAT: 15min zgym lower
SUN: 15 min zgym core/abs

eat less:
meal 1: BP coffee (w/ 25g protein)
buffer: 10g prot/fruit/1 tbsp pB
meal 2: meat/veg/starch
buffer: 10g protein/carrots/1 tbsp pB
meal 3: meat/veg/starch

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

2 min warm up

15AMRAP:
elev dL #65 x 10
BB glute press #65 x 15
back squat #65 x 10
deficit lunge #20s x 10 each
# rnds: 4 3/4
===========
Body Crush #5 (15min cap but really 3rft):
jump lunge knee up x 10
squat leglift x 10
jump tuck/toe touch down x 10
side lunge jump k2e x 10
1 leg bridge to ab lift x 10
bird dog x 10
pistol to dL x 5/5
f/b lunge/jump lunge x 10
pendulum kick x 10
surrender/back kick x 10
#nds: 2 1/2

Z5 #48

Last day of vaycay!!! Bummmmmer! But I am super ready to dive into my new workout/nutrition experiment based on Metabolic Effect's 4 metabolic toggles. I really hope THIS is the thing that helps me busy through this last plateau. More on this Thursday because I'm still hammering out the details in my mind as to what exactly should constitute exercise less vs exercise more and whether or not I should completely change things up or stick with my MRTs and just adjust for time based on which exercise toggle I'm using.

I've been playing with eat less/exercise less this week with these 5min workouts. Seems ok, but i eat 2 main meals for lunch and dinner and 2 buffer snacks. I did have at least one drink a day, sometimes two so that may not have worked in my favor, we'll see. I'm going to jump on the scale when I get back and take body fat just out of curiosity.

2min warm up

10/50--5x
Burpee jump tuck- 10
Jump lunge kick- 16
Break dance pu- 11
Donkey kick/jump up-12
Curtesy lunge/side kick/sumo jump squat-11

Z5 #117

2min warm up

5 min amrap:
Plank cross knee tuck/kick to 1 leg pu x 10
Pike jump to pistol x10
Table top leg lift/heel lift x2/to star side plank x 5each
#rnds: 1 1/3

Z5 #8

2 min warm up

Z5 #8
5min AMRAP
10 divebomber
10 jump squats
10 crab toe touches
#rnds: 3 2/3