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