Fit Slide #11+Body Crush #31

2 min warm up

15min AMRAP

1. Twist to side plank slide (on each side) to DB over head press x 10 #15s

2. Pigeon Slide to One Leg Push Up x 5/5

3. Weighted backward lunge slides (x4 alt.) to Mountain Sliders (x4) x 5 #20s

4. Plank DB rows (x2 alt.) to Side to side plank slide x 10 #20s

#rnds: 2

+

15 AMRAP

15 Minute AMRAP

1. Everest climber (x5) / front kick / Push Up x 6 sets

2. Knee Hugs (x3) Reverse Burpee jump tuck x 6 sets

3. Side knee tuck/ frog plank jump/ Push up x 10

4. Surfer x 10

#rnds: 2rounds & 16 reps (6+6+4)

Lifted Butt #15//15min JR

2 min warm up

2rft:

1. Bridge x 10 to KB jump squats x 5 x 5 sets #40

2. One arm swing alt. x 20 #40

3. DB prisoner knee up x 10/10 #10s

4. Side step low squat 3×3 x 6 #50

5. KB Swing x 15 #40

6. Low Squat (x 3 on the blocks) to deadlift (x3 on the blocks) x 6 #50

7. Squat pass under backward lunge with KB x 10 alt. #40

time: 18:18

+

10min JR (10/20--20x)

12min Bod #8 + Cardio Shred #25

2 min Z warm up

12min AMRAP

1. Donkey Kick / squat jump x 10 reps

2. Plank Jack Transformers x 20 reps

3. Pistol to Jump Tuck x 10 alt. reps

4. Breakdance Push Up x 10 alt. reps

#rnds: 3.25

+

Buy in: 10/20--4x glute press & abd (band)**

10 Minute AMRAP  #12s

1. Jump Lunge x 20

2. Weighted Stationary lunge x 10/10

3. Capoeira Martelo Kick combo x 10

4. Weighted Reverse Burpees x 10

#rnds: 2.5

Lifted Butt #1//15JR

10/20--16x JR

Part 1: 1rft #12s

1. Side Jump Lunge x 20

2. Weighted side lunge knee up / side lunge jump x20

3. weighted curtsy lunge side kick / side lunge jump x20

4. weighted Side lunge jump to surrender x 20

Part 2: 4rft:

1. One leg bridge alt. x 20 #12s

2. Kettlebell swing x 20 #30

3. KB Squat jump x 20 #26
time: 17:15

&

JR (10/50--7x)

black diamond #3//jr15

buy in: 1 min handstand

12 min AMRAP

Workout Breakdown

1. Hanging leg raise / knee raise alt. 6 reps

2. Pull up x 1

3. Ball Roll Push Up (swiss ball) x 5 reps

4. Pull up x2

5. Criss Cross Crunch Chop (swiss ball) x 10 reps #15

6. Pull up x 3

7. DB Chest Press (swiss ball) x 5 #25s

Rnds: 3 6/7

Buy out: 1 min handstand

Time:

&

jr15 (10/30--23x)

Cardio Shred 31 & Fat Burn #8

5rft:

1. Kettlebell Swing x 20 #40

2. Hanging Leg raises x 5 to the top

3. Double Unders x 20

+

Jump Lunges x 20reps  x 5 sets

Time: 10:36
&

Workout Schedule

1. 180 pike jump - 10

2. Curtsy lunge / one leg jump up – Left - 15

3. Curtsy lunge / one leg jump up – Right - 17

4. Dynamic push up to side plank knee tuck alt. -9

5. Warrior squats- 12

6. Bicycle (x5) to Mountain Climber (x5) -4.5

7. Wheel Push Ups (or dips if you can’t do wheel) - 17

8. Jump lunge to kick up to competition push up- 6

9. Jump squat kick through- 9

10. Scissors (x4) to sit up- 5

11. Split jump to front kick- 9

12. Side plank kick (x2) to Side Crunch (x2) - 6

13. Mountain climbers (x3) to one leg push up to front kick - 5

14. Knee hugs (x3) to reverse burpee - 4

15. Side hops (x3) to Side Plank- 7

Killer Legs #10//12min body

2 min warm up

Cardio & Strength – 2rft:

1. DB weighted jump squat x 20 #12s

2. Forward Backward weighted lunge with front knee ups x 10/10 #10s

3. Pistol squat (chair asstd) to backward lunge knee up (x3) x 10 alt. legs #12

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

5. Jump Tuck (x2) to KB squat twist knee up (x4) x 10 #30
+ Glute band press & abd (blue) x 20

Time: 12:48

&

12 Minute AMRAP

1. Squat jump jack x 20

2. Commando Push Up x 10

3. Sumo Jump Squat Leg lift x 20 alt.

4. Bird Dog x 20 alt.

#rnds: 4

zgym wk1: Climb & 15m yoga

Program changes:

• run program for 8 weeks
• 5 WO/wk (sub 1 climb)
• 2 double WOs//2JR 15mins//1 zyoga
• 3 WO during the week 20-25min//2 WO on weekend 30min +

Sure felt good taking a week off! I feel slimmer despite the cake & alcohol. It was definitely just what I needed.

Indoor climb: 5.8, 9, 10-, 10, 10+, 11 (1st-2/3 way/slip off, 2nd- same slip, 3rd-finished w/ extra holds)

&

Yoga15:

http://youtu.be/X9dpKzCjJsA

Killer Legs #5//15JR

2 min warm up

15 Min AMRAP

1. DB front curtsey / DB (to shldrs) full squat  x 10/10 #15s

2. DB Split Hops x 10/10 #15s

3. Jump Lunge to front heel tap x 10

4. Heels lifted side to side bottom squat tap (x4) / side lunge jump (x4) x 5 sets #15

#rnds: 2.5

Loved it!!!! So hard!!!!

&

JR 15 min (10/20--30x)

Jump rope cardio kb #2//z5 #91

2m warm up

2 minute jump rope buy in:

1. Basic bounce 30 sec

2. Scissors 30 sec

3. High knees 30 sec

4. Double unders 30 sec

______________

1. Backward lunge pass under 50/10 sec- 23 #50

2. One arm row to jump squat 50/10 sec left- 11 #30

3. One arm row to jump squat 50/10 sec right-10

4. One arm swing alt. 50/10 sec-30 #40

5. Plank jack transformers 50/10 sec- 15

6. Russian twist (x3) to Competition plank jack (x2) 50/10 sec- 4 #30

7. Tornado Clams 50/10 sec- 5 #30

8. Weighted v sit-ups  50/10 sec- 20 #30

*9. 1 leg glute press L 50/10- 32

*10. 1 leg glute press R 50/10- 32

__________

2 minute jump rope buy out:

1. Double Unders 30 sec
2. High Knees 30 sec
3. Scissors 30 sec
4. Basic Bounce

 time: 15:06

~~~~~~|

Z5 #91

5amrap:

1. Jump jack squat with power band x 20

2. Side Plank leg lift toe taps with power band x 10/10

3. Kneeling straight Leg Extension Lift x 10 (left leg)

4. Kneeling hip abductions x 10 (left leg)

5. Kneeling Leg Extension Lift x 10 (right leg)

6. Kneeling hip abductions x 10 (right leg)

7. Jump Jack Push up with power band x 10

8. Hollow horizontal scissors to vertical scissors x 10 alt.legs

9. Laying ballet hip raise to hip abduction x 20

#rnds: 1 3/10

Total WO Time: 20:06

ZGym kB #10

10/50--24x

JR 

1. Pendulum #40- 30

JR

2. Swing #40- 31

JR

3. Czech Swing (oh) #30- 19

JR

4. Box jump- 27

JR

5. Clean / Squat and swing alt.#40- 8

JR

6. Snatch / backward lunge and swing alt. #30- 8

JR

7. Backward lunge / pass under / elbow twist alt. #40- 10

JR

8. Box jump- 27

JR

9. Goblet Squat to reverse squat #40- 6

JR

10. One Leg dead lift – left #40-26

JR

11. One leg dead lift – right -16

JR

12. Box jump-29

BR 5 days to butt & abs day 1

4min various burpee tabata

http://youtu.be/6YALgOM_Rus

***#12 weight vest ALL****

10/50--12x

Bosu burpees/leg cross under/oh p - 8

Bb Stiff DL w/ row #45- 11

Bosu lat sumo hop overs- 32

Bb clean and press #45- 10

Bosu balance squats- 16

Wide bent row #45- 26

Bosu 1 leg balance L- 2 falls

Bar lat hop overs- 40

Bosu 1 leg balance R- 3 falls

*band glute bridge & abd - 28

1 jack/4 bosu punch- 17

*BB glute press #45- 24

~~~~~~

4 min various burpee tabata

~~~~~

Burnout 10/50--5x (wV all)

Bosu sit up- 18

Bosu v sits- 30

Bosu knee tuck twist under- 13

Bosu elbow plank rocking- x

Bosu superman- 20

4min burpee/hi knee tabata

29min