ZWOW #10

4 min yoga warm up

Part 1:AMRAP in 10 min

JR High knees 100

reptile 180 burpees - 20

kB dead lift jumps - 20

# rounds completed: 3

Part 2: 10/30s -- 15x

Jump rope

total workout time: 20 min

Hard Tight Rep Challenge

4 min yoga warm up

10 reps --->1 rep pyramid for time

tuck jump, sB OH reverse lunge R then L (reps each side!)

elevated tricep pushup

exploding upright row

jG upside down inverted row

time: 36min 53s

**holy shit this was REALLY FREAKING HARD!!!

BB Bi’s & Tri’s: supersets!

dB hammer curl (#20)

OH tri ext (#25)

3/10

time: 2:57s

total workout time: approx 40 min

wed eats

730 - 3 eggs, spinach, salsa, 1/4 cantaloupe

11- chicken, 1/4 squash w/ 1 tbsp flax oil

1:30 - beef jerky, broccoli/mushroom stir fry, 1/2 cup nuts

5:45 - beef jerky, carrots & 3 tbsp gauc, 1/4 cup sausage/cauliflower rice recipe

*feeling very full all day although very hungry come breakfast time.

We Found Love

4 min yoga warm up

Part 1: AMRAP in 10min:

1 dive bomber/1 knee raise

#: 46 reps

Part 2: 10/20 -- 20x

JR

BACK: bent BB row (#55)/one arm dB row (#25) 4/10

time: 4:18s

total workout time: approx 24min

tues eats:

730 - 3 eggs, spinach, salsa, grapes

11 - beef jerky (home made WOOT!), 1/2 squash w/ 1 tbsp flax oil

215 - 1/2 cup thai curry (chicken/veggie), 1/3 cup nuts

6 - 1 cup curry w/ spinach

AS YOU CAN SEE, I HAVE NOT BEEN DOING WELL AT GIVING UP NUTS:(:(:(:(:(:(:(

Tighten It Up

Part 1: 10/50 -- 12x

sB shoulder lift and drop L & R - 11/10/9

1 leg push up & jump over sB - 7/7/7

sB 10 high knees/10 mnt climbers (#40) - 4.5/4/4

knee tucks & explosive star jump - 23/20/23

Part 2: 10/50 -- 3x

star crunches - 24

side plank oblique dip L - 28

side plank oblique dip R - 26

LEGS: walking lunges (#25 dBs)/BB full squats (#55) 3/10

time: 5:11

total workout time: approx 21min

+ indoor rock climbing

mon eats:

730 -- [from scratch] cappuccino protein shake, 1/2 cup grapes

11 - ground bison, salad, 1 tbsp flax, 1/2 large sweet potato

3 - 1/4 cup nuts, tuna/veggie stir fry

8 - 3/4 cup thai chicken/veggie curry

Here Comes Summer

Sunday’s Workout - April 1st

7.5 mile hike in RMNP

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Here Comes Summer Workout - April 2

500m row (lvl7: 2:20 ave)

side plank dB raise/dip L (8# dBs) - 25 reps

side plank dB raise/dip R - 25 reps

single leg burpees L - 25 reps

side lunge hops L - 50 reps

side lunge hops R - 50 reps

500m row

one arm pushup L - 25 reps

one arm pushup R - 25 reps

single leg burpees R - 25 reps

sB back lunge kick up L (#40) - 50 reps

sB back lunge kick up R - 50 reps

500m row

TIME: 31min 33s

1.     SHOULDERS: BB front raise (#30)/Rev fly (#15) 4sets/8reps (superset)

time: 4:03

total workout time: approx 36 min

Guns & Buns - Beat My Score!

Friday March 30 Workout:

climb outside 1230-5

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Guns & Buns - March 31

4 min yoga warm up

6 rounds for time:

ugi diagonal lunge pulse 3/knee up (#10) - 10 reps

santana zuzana pushup - 6 reps

ugi side lunge jumps (#10) - 5 reps on each leg

time: 14min 50s!!!!!!!

Beat 23 min!

BONUS: 6 MIN AMRAP!!

10 handstand chest taps/10 handstand balance (attempts)

#set: 3

thurs eats:

730 - 3 eggs & spinach w/ salsa, melon

11 - 1/2 cup bison goulash, salad, 1/4 cup raisins

3 - tuna packet w/ 1tsp veganaise, carrots,

5 - apple, 1/2 cup nuts

730 - 2 glasses red wine, ground bison, paleo tortilla

fri:

9 - 3 eggs, spinach, salsa, banana

1245 - turkey jerky, apple, cucumber, carrot

5 - 1/3 cup nuts

7 - salmon, salad, blueberry paleo ice cream (1/2 cup)

Get It On Hot Stuff

4 min yoga warm up

Part 1: 10/50 -- 12x

sb clean + press + 2 sumo knees - 7/7/7

ugi chop (#10) - 21/21/19

elevated dip station push ups - 12/11/12

fireman lift + lunge kick  - 8/10/10

Part 2: 10/50s -- 4x

regular burpee - 11

star burpee - 8

side burpee - 8

1 leg burpee -7

Part 3: 10/50s -- 6x

sprinter abs - 23/18

ugi twists (#10) - 28/28

leg raise/V-raise alt - 10/8

total workout time: approx 22min

wed eats:

730 - 3 eggs, spinach, banana

1045 - chicken, broccoli/cabbage stir fry

5 - 1/2 cup nuts, gauc & veggies