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