Amazing Abs

5 min yoga warm up

Part 1: 10/10 - 9 rounds

kick ups - ave. 16

mnt. climber peaks - ave 13

Part 2: 10/30 - 9 rounds

side plank knee tuck (alt) - 17/17/18/18/19

prisoner get up - 6/6/6/6

Part 3: 10/10 - 9 rounds

plank jumps - ave 8

kneehugs - ave 5

1)       24 min sprints outside (1:30 walk/30s 100% all out sprint -- 12 rounds)

Better Hard Than Soft

5 min yoga warm up

20 min cD -- go for max. sets!

overhead walking lunge (#25) - 12 reps

handstand chest taps - 6 reps

bench split hops - 12 reps each side (24 total)

plank pushup/rev fly (#10) - 12 reps

ball pike - 12 reps

box hops (20”) - 12 reps

# sets: 4 5/6

+ JR 20 min (5s/30s -- 35 rounds)

Kiss My Tight Ass

5 min yoga warm up

5/40s -- 24 rounds:

dynamic squats 37/34/35

sumo push up - 19/16/18

one leg bridge L - 29/29/30

one leg bridge R - 29/30/31

one leg burpee L - 6.5/7/7

one leg burpee R - 5.5/6/6.5

prisoner get up - 6/6/6.5

tricep leglift - 20/20/23

+       JR 20 min (5s/25s -- 40 rounds)

Prepping everything i need for my trip on friday! When i travel (and i travel a lot) i tend to pack more food than clothing so i’m always prepared and never have to eat some disgusting airport/airplane food. You can ALWAYS find somewhere to wash your clothes or buy more. You can’t always find acceptable food. Remember, just because you eat it, doesn’t mean its food.

My plane food:

- whey protein in shaker cup

- huge water bottle

- tea bags

- fruit

- pre cooked meat

- veggie sticks

- raw nuts

- protein lemon bars (recipe can be found in my notes on facebook)

- organic turkey jerky

Last time, i tried to go through security with a can of coconut milk. The TSA agent found it and shook it and since it is technically a solid at room temperature it didn’t make any noise so she looked at my all confused. When i informed her that coconut fat is SOLID AT ROOM TEMPERATURE and therefore they should let me on the plane with it, i could see i was thinking on a level well beyond her competence so she called in a fellow tsa agent for a second opinion. MISSION FAILURE! They made me surrender it...that dangerous, dangerous coconut milk.

The Get Slick 300

3 rounds of:

dead lift (#95) - 20 reps

kB swing/leglift L (#26) - 20 reps

kB swing/leglift R  - 20 reps

side burpees - 20 reps

sprinter abs - 20 reps

Time: 18min 53s

NOTES:

- totally thought i was going to die.

+       JR 20 min (10s/40s -- 24 rounds)

Hot Shit Workout & 122.6lbs

Part 1: 10/30 - 6 rounds

knees to elbows - 8/7/6

kB split squat L (#26) - 21/19/20

Part 2: 10/30 - 6 rounds

BB curl (#45) - 10/9/8

kB split squat R - 20/21/20

Part 3: 10/30 - 6 rounds

side lunge jumps - 28/22/20

BB 1/2 burpee/row (#45) - 7/6.5/8 **go heavier!!!!

Part 4: 10/30 - 6 rounds

back lunge kick up L (12# weight vest) -15/13/12

back lunge kick up R - 14/13/12

Part 5: 10/30 - 6 rounds

surfer - 5/5/6

leglift/rev crunch - 10/10/9

+      JR 20 min (5s/35s -- 30 rounds)

122.6 lbs today! This block eating menu is working!!!!! :D This week I’m going to focus on sticking to it much more rigorously than I have this past week...there were definitely a few slip ups.

Dirty Bit

10s/50s -- 12 rounds:

JR High knees - 120/117

sB backward lunges (alt./#30) - 26/24

JR high knees - 125/122

inverted row - 34/33

JR high knees - 120/120

monkey pushup/jump up - 14/14

(repeat once more.)

Notes:

- This was quite a bit harder than I thought but a really pushed hard to beat Zuzana’s scores!

+ 24min sprints outside! (1:30 walk/30s 100% all out sprint -- 12 rounds)

Hot Body Torture

10s/50s - 6 rounds

kick overs 2/hanging kicks 6 - 5/5.5/5.5/6/6.5/6

10/30 -- 6 rounds

burpee/chin ups - 5/5/4.5/4/4/4

10/5s(work) - 16 rounds (4min)

L- sit holds

20/20 -- 6 rounds

sB triple squat (full squat ass to ankles, half squat to 90 degree angle, pulse squat)

+       JR 20 min (5s/55 -- 20 rnds)

ENJOY :)