Baby Got BACK

3 min yoga warm up

10/20s -- 40 rounds - AMrepsAP

dB surfer swims (#4 dBs)

dBl unders

dead row (#55)

ball cross crunch

seated reverse fly (#15 dBs)

dBl unders

lat pulldown (116#)

plank supergirls (#6 dbs)

mon eats:

730am - cappuccino shake

11am - apple/cinnamon chicken, 1 peach

2pm - tuna packet, sweet potato, lettuce/bell pepper salad, 7 mac nuts

6 - 2 hb egg, broccoli, 1/4 cup raisins

8 - ground beef, salad

Just Beat It!

5 min warm up (SMR/yoga)

800m sprint (1/2 mile)

up the wall pushups (1 regular, 1 incline, 1 handstand = 1 rep) - 6 reps

wide leg burpees (no pushup) - 36 reps

speed squats (full)  - 144 reps

800m sprint

speed squats (full)  - 144 reps

wide leg burpees (no pushup) - 36 reps

up the wall pushups - 6 reps

800m sprint

TIME: 34 min 12s

Thin Air

3 min yoga warm up

AMRAP in 10 min:

hang clean (55#) - 6x

1/2 burpee/rows (#55) - 1----->8x

alt. plyo hops on bench - 10x (each side)

# sets: 3  1/3

+     JR 25 min (10/50 -- 25 rounds)

fri eats

7am - cappuccino shake

1030am - chicken, 1/2 small sweet potato, 1/4th cantaloupe

1pm - 2 hB eggs, veggies

3pm - chocolate coconut protein pudding

6pm - double turkey/veggie 6” wheat subway sandwich (not a whole lot of healthy options at a theme park!)

1030pm - apple, aB

Heap O' Hurt

3 min yoga warm up

sB lunge back (40#) - 10 reps

twisted climber - 10 reps each side

1 leg burpees - 10 reps total

dead lift (#75) - 10 reps

push press (#22.5 dBs) - 10 reps

lunge

lunge, climber

lunge, climber, burpee

lunge, climber, burpee, dead lift

lunge, climber, burpee, dead lift, push

push, dead lift, burpee, climber, lunge

push, dead lift, burpee, climber

push, dead lift, burpee

push, dead lift

push

Completion time: 24 min 35s

*This workout was aptly named....

thurs eats:

7am - cappuccino shake

1030am - chicken, 2 cup fruit salad, 1/2 cup granola

2pm - hb egg/veggies, tsp coconut oil

3pm - 1/4 cup pumpkin seeds

430 - ground beef, blueberries

730pm - turkey burger patty, salad

WTF!? Workout

3 min yoga warm up

part 1: time challenge

tricep dynamic plank ups - 25 reps

side lunge hops L - 50 reps

pull up/pushup combo (one of each = 1 rep) - 25 reps

time: 7 min 38s

part 2: 3 min cD

1 burpee/1 tri dip/8 knee tucks 

# sets: 6

part 3:  time challenge

side lunge hops R - 50 reps

happy monkey exercise - 25 reps

chin up/pushup combo - 25 reps

time: 9min 14s

total workout time: 19min 52s

+ JR 25 min (10/40s -- 30 rounds)

tues eats:

730am - cappuccino shake

1030am - p28 bagel, 1 tbsp aB

130pm - 1 hb egg, 25 blue flax chips

430pm - tuna pkt, melon/grapes, handful of mac nuts

***if***

wed eats:

730am - cappuccino shake

1030am - 3oz chicken, 1 cup grapes

1pm - chicken spinach soup, 4 protein mini muffins

2pm - 1/3 cup mixed raw nuts, p28 bread

5pm - hb egg/ 1/2 cup veggies

730pm - roasted chicken, asparagus

Aubrie's 8/20/11 WOD

3 min yoga warm up

*back squats (5 rep max) - #105  *could have gone a liiiittle heavier!

3 rounds of:

thrusters (#65) 10x

overhead kB lunge (#26) 10x

 sB swing  (#40) 20x

rollout pushups 10x

time: 14 min 47s

+         JR 25 min (10s/30s -- 38 rounds)

fri eats:

8am - cappuccino shake

1130am - chicken, apple

2pm - 2 protein mini muffins, 1/8 giant paleo sugar cookie

5pm - 2 hb eggs, asparagus, salad

7pm - beef, salad

DOMS 600

BB jumping jacks - 50 reps

5 rounds:

box jumps 20 reps

kB swings 20 reps

sB low lunge backs 20 reps

sB cleans 20 reps

sB sngl deadlift/row 20 reps

BB jumping jacks - 50 reps

time: 34 min 42s

thurs eats:

7am - cappuccino shake

1030 - 3 oz chicken, apple

2 - whole foods chicken salad wrap (minus 90% of the wrap), asapragus, 8 mac nuts

5 - 2 hb eggs, zucchini

7 - ground beef, salad