Sexier Body w/ Sean v2.0

6mim warm up

Sexier Body w/ Sean V. 2.0
10/30s -- 35x
alt. back lunge db curl to press #15s +12wv  - 6/5/6/6/5
Kb speed skater #18+12- 11/10/7/11/10
dB sumo twist #15 +12- 9/10/8/9/9
santana pu - 6/5/5/5/5
dB chest press/tri ext #15s - 5/4/5/5/5
plank row #20s - 11/11/9/8/8
**kb dL #30- 14/14/13/11/12
total time: ~23min

Check out the first time I did this workout here (01/03/13)

300 Rep Fat Slaughter WO & 20min CAP

6 min warm up

300 Rep Fat Slaughter WO

FT 10---->1

1) Alternating arm kB swing #26 (each)

2) **suitcase squat L #30

3) **suitcase squat R #30

4) Clean and Press Left #18 (too lite)

5) Clean and Press Right #18

6)****bb back squats #50

time: 20:40

Z's 5 Minute Intense Burn & CF WO

6 min warm up

Z's 5 Minute Intense Burn Workout

*10 Min AMRAP

ugi fwd/back jumps #10 - 10x

side crunch L #5 - 10x

side crunch R - 10x

plank kick through -10x (total)

#rnds: 4 1/4

&

CrossFit by k8*

WOD 5/27/15

21-15-9-6-3-1

Single Kettlebell deadlifts  #26

**Pull ups (asstd)
time: 10:08

total time: 20min

HiiTReps #10

6 min warm up (yoga/dynamic)

HiiTReps #10

22 min AMRAP

BB pu/stand up curl & press #45 - 8x

OH F. Lunge #4- 8x (total)

**step ups (20/20x) all risers -1 60s

BB hack squat  #57 - 8x

DB 5 Bent Row/3 curl/1 OH press #15s - 8x

# rounds: 2 3/5

ZWOW #26

6min warm up

ZWOW #26

10/30s -- 30x (20min)

side burpee (no pu) leglift- 5/5/4

side crunch L- 14/16/16

side crunch R- 15/15/15

low side to side squat #40- 10/11/11

**inv row- 13/14/14

**bsck ext on ball- 11/13/13

elbow plank

pike press- 10/10/9

plank jump ins- 16/16/19

**jump lunges- 22/23/23

Second Trimester Pregnancy Leg Workout

6min warm up

https://www.youtube.com/watch?v=0qbnYGEA2VI

p1: 10min AMRAP

one leg stand ups L #12s - 10x

one leg stand ups R #12s - 10x

ball ham roll ins - 20x

leg ext machine #66 - 10x

Rnds: 4

p2: 10min AMRAP 

step up L #40 - 10x

step up R - 10x

lateral resistance band steps - 20x(green)

elev glute lift L - 10x

elev glute lift R - 10x

Rnds: 2 3/5

Lower Body Circuit w/ Sarah Grace

6 min warm up

http://youtu.be/tW48dFWFx4M

3rft:

20 SB Side to side lunges #30 

*50 mtn climbers 

10each Sb front lunge with rotation 

*15 d st knee raises 

10each Sb rev lunge knee up
*25 Stc climbers

Time: 22:42

Personal Training With Jackie: Upper Body

6min warm up

Personal Training With Jackie: Upper Body

P1 FT:

dB push up to kneeling bicep curl (1=#20s/2=17.5s) 1--->5x

dB chest press/sit up & bi curl (#15s) 1---5x 

db grnd lower chest fly/situp/wide curl (#12s) 1---5x   

oh tri ext/bent row (#12s) 1---5x

bent wide row to kick back (#12s) 1---5x

bent straight arm ext rotation/straight arm kickback (#8s) 1---5x
time: 10:07

P2: 10/20 -- 8x (4min)
Jr/burpee

P3: repeat P1 (running time: 19:28)

P4: 10/20 -- 20x
jr/burpee

total time 34min

**Did a longer (more cardio intensive) workout because someone already walked the dog today.

Cut The Cheese Workout

6min warm up

Cut The Cheese Workout

10/30--6x

Plank Jump & Reptile - 11/8/8/8/8/8

4min AMRAP: 

Diamond Push Ups - 5 reps

Inv Row #12 -  5 reps

#:5

10/30-6x

Ball crunch abs- 10/11/10/12/12/12

(O= leglift/toe touch abs)

10/30--12x

BB Sumo Squat & Leg Lift #50 - 9/9/9/7/7/7

**BB alt lunge backs #50 - 9/9/8/9/9/7

=20min

Workout #1 w/ Kristin [Lower]

TUES:
indoor climbing 2hrs
upper

=====

Workout #1 w/ Kristin

15/60s -- 16x

**front squat #40- 10/8/8

single leg dL/@2x row #40- 13/14/14

upright row5x/10mtn runners #40- 2.5/2.5/2.5

BB squat/front kick #40- 13/13/13

3x then:

st lunges 5x/5bent elb lat raises L #15s- 2.5/2.5

russian twist 10x1 OH press #15- 4/4

st lunges 5x/5bent elb lat raises R - 2.5/2.5

russian twist 10x/1 OH press - 4/4

2x 

20min

Play Hard Workout -- BMS!!

6 min warm up

Play Hard BMS
8RFT:
BB clean & press #40  - 8x
#45 (2rnds), #40 (2), 35 (rest)
BB back squat #40  - 8x
45(2rnds), #40 (2), 35 (rest)
single leg dL #40 - 8x each leg
45(2rnds), #40 (2), 35 (rest)
bent over row #40 - 8x
bicep curl in squat position #15s  - 8x
#30 (2), #40 (2), #35 (rest)
tri push ups on bar  - 8x (knees 2,2,2,,3,3,4,3,4)
today's time: 25:07
last time's time: 28:10

Find time doing this workout ---> HERE.

Hot and Healthy Lower Body Circuit #1

SAT:
indoor rock climbing  1hr (9,10+,10+,10,9)

x_x

================
6 min =warm up

Hot and Healthy Lower Body Circuit #1
10/30s -- 6x each couplet
sB rev lunge/front kick L #30- 9/10/10
sB rev lunge/front kick R- same
--

jR hi knees

--
Sb squat/side kick #30- 10/9/10

Plank
--

Burpees

--

kB swing/jack #18- 13/11/11
dB sumo squat/side step (dB on shoulders) #12s- 14/18/15

Time: 20min

2nd Tri Lower WO #1 by k8*

6 min warm up

2nd Tri Lower WO #1
4rft:
back squats #55 - 12x
DB ball crunch #12 - 24x
dB kneeling stand up L #15s (1)/12(all) - 12x
kB swing(alt) #26 - 24x (total)
dB kneeling stand up R 12x
jump lunges - 24x
Time: 24:15

2nd Tri Upper WO #1 by k8*

6 min warm up

2nd Tri Upper WO #1

10/20 -- 8x each couplet

1) plank row #20s - 10/7/8/8, 9/8/8/6

2) elbow plank jax - 17/17/15/16, 17/14/15/18

--

3) curl 2 press #20s - 3/4/3/4, 4/3/3/3.5

4) JR hi knees - 40/38/41/53, 45/59/48/51

--

5) ft elev plank step overs - 8/8/8/7, 7/6/6/7

6) Dip st. v-abs & tri dip - 4/4/3/3, 4/3/3/4

REPEAT ONCE MORE THROUGH.

24 min total

Friday's Intese Challenge v2.0

http://fitwithk8.blogspot.com/2010/10/fridays-intese-challenge.html

4 rounds for time:

DB split squats #10s - 25x each

lateral hop/plank flys 10s - 12x

butt lift/toe touch - 25x

**chest lifts - 30x

Time: 26:51

Last time: 25min 26s