Dailyhiit.com put out a few really great HiiTcombat workouts that I really loved and there hasn't been any for a long time so I decided to make one up of my own. IT WAS GREAT!!!!! I will definitely be doing more.
6 min warm up
Punch The Day In The Face
10/50s -- 20xstraight punch 2, hook L, elbow R #4
sB walking lunges #30
straight punch 2, hook R, elbow L #4
ugi fwd/bk jump (touch butt to ugi)
squat 2x, 4 punches #4
thurs eats:
740 - protein shake w/ 1/2 nana and slice of mango
1115 - chicken salad on mixed greens w/ home made dressing, 2 apples, raisins
2 - protein hot strawberries and "cream", nuts, a few crackers
530 - a few bites of ground turkey, carrots & cuke w/ hummus
830 - 1/2 butternut squat, ground turkey
10 - apple & pb
Friday, April 12, 2013
Thursday, April 11, 2013
Muscle Up Fast!
6 min warm up
Muscle Up Fast!
5RFT:
cross knee tuck pu on dip station (on floor for modification) - 10x
sB side step up/knee up L - 10x
sB side step up/knee up R - 10x
sB step over squats & squat lift alternating shoulders - 10x
sB step up & kick L - 10x
sB step up & kick R - 10x
(WEIGHT: round 1-3 #30, round 4-5 #25)
time: 31:42
tues eats:
840 - protein pancake w/1/2 nana and honey
1230 - chicken salad, yam w/ coc oil, apple, oatmeal cookie
4 - protein shake w/ 1/2 nana, nuts
830 - leftover squash boat w/ turkey, apple
wed:
8 - protein shake w/ 1/2 nana
1130 - chicken salad, apple, pineapple slice, yam in coc oil
3 - nuts, hot protein strawberries & "cream" (see recipe on Start page)
Tuesday, April 9, 2013
Give Me Everything
6 min warm up
Give Me Everything
10/50 -- 16x (*originally 12x)
kB one leg dL (alt rnds) #30 -L18/R17/17/19
JR jax
knee raises -21/20/19/20
breakdance pu - 6/6/6/6
+ 4 min JR (10/20 -- 8x)
total workout time: ~20 min
mon eats:
8 - protein shake w/ 1/2 nana
1145 - shrimp, cous cous, 2 apples, nuts
3 - shrimp, mixed green salad w/ home made dressing, oatmeal cookie
5 - protein shake w/ 1/2 nana
845 - 1/4 squash boat w/ ground turkey, 2 apples
Give Me Everything
10/50 -- 16x (*originally 12x)
kB one leg dL (alt rnds) #30 -L18/R17/17/19
JR jax
knee raises -21/20/19/20
breakdance pu - 6/6/6/6
+ 4 min JR (10/20 -- 8x)
total workout time: ~20 min
mon eats:
8 - protein shake w/ 1/2 nana
1145 - shrimp, cous cous, 2 apples, nuts
3 - shrimp, mixed green salad w/ home made dressing, oatmeal cookie
5 - protein shake w/ 1/2 nana
845 - 1/4 squash boat w/ ground turkey, 2 apples
Monday, April 8, 2013
Hot Mama
Saturday's Workout:
Climbing outside (3, 5.8 @ Table)
Really felt like I over did it today :(
===============
6 min warm up
Hot Mama
5RFT:
G2OH w/ dB L #20 - 10x
G2OH w/ dB - 10x
Row 400m (lvl6)
Back squats #55 - 10x
time: 23:03
thurs eats:
740 - protein shake w/ 1/2 nana
11 - chicken salad, pistachios, yam in coc. oil
215 - protein banana & mango "ice cream", raisins, granola
6 - veggies and gauc/hummus
8 - burger patty, yam, spinach salad w/ home made dressing
fri:
730 - protein shake w/ 1/2 nana
1130 - chicken salad, yam in coc. oil, raisins
2 - protein shake w/ 1/2 nana, apple
5 - ground beef, mixed green salad w/ home made dressing, a few nuts, carrots & hummus
830 - leftover paleo thai chicken w/ broccoli, apple
sun:
8 - protein shake w/ 1/2 nana
11 - 3 eggs scramble w/ 1/4 cup brown rice and soy sauce, apple
2 - 8 clementines & a few potato chips
5 - protein shake w/ 1/2 nana, raisins, a few bites of oatmeal cookie dough
945 - a few grilled shrimp, mixed green salad w/ home made dressing
Climbing outside (3, 5.8 @ Table)
Really felt like I over did it today :(
===============
6 min warm up
Hot Mama
5RFT:
G2OH w/ dB L #20 - 10x
G2OH w/ dB - 10x
Row 400m (lvl6)
Back squats #55 - 10x
time: 23:03
thurs eats:
740 - protein shake w/ 1/2 nana
11 - chicken salad, pistachios, yam in coc. oil
215 - protein banana & mango "ice cream", raisins, granola
6 - veggies and gauc/hummus
8 - burger patty, yam, spinach salad w/ home made dressing
fri:
730 - protein shake w/ 1/2 nana
1130 - chicken salad, yam in coc. oil, raisins
2 - protein shake w/ 1/2 nana, apple
5 - ground beef, mixed green salad w/ home made dressing, a few nuts, carrots & hummus
830 - leftover paleo thai chicken w/ broccoli, apple
sun:
8 - protein shake w/ 1/2 nana
11 - 3 eggs scramble w/ 1/4 cup brown rice and soy sauce, apple
2 - 8 clementines & a few potato chips
5 - protein shake w/ 1/2 nana, raisins, a few bites of oatmeal cookie dough
945 - a few grilled shrimp, mixed green salad w/ home made dressing
Thursday, April 4, 2013
ZWOW #56 & Protein Shake Rule
6 min warm up
Start with back squats #70 (75 would have worked) - 5 x 5
time: 3:28
ZWOW #56
5/25s -- 24x
JR hi knees
dB full squat/OH press thrust #17.5s
JR hi knees
bent dB 90 deg rows (2)/plank row (2) #17.5s
JR hi knees
dB jump lunge/twist #10
JR hi knees
one leg pu w/ toe touch
total time: ~16min
wed eats:
820 - protein shake w/ 1/2 nana
1145 - chicken salad, 2 small apples, 1/3 yam in coc oil
230 - protein shake w/ 1/2 nana
8 - ground beef, spinach salad w/ home made dressing, gauc, 2 apples
The rule is that I HAVE to get in TWO protein shakes a day. This is the only way I don't wake up hungry at night. Plus, the new eating schedule (8a, 12, 3, 5, 8p) I came up with is working really well too:)
Start with back squats #70 (75 would have worked) - 5 x 5
time: 3:28
ZWOW #56
5/25s -- 24x
JR hi knees
dB full squat/OH press thrust #17.5s
JR hi knees
bent dB 90 deg rows (2)/plank row (2) #17.5s
JR hi knees
dB jump lunge/twist #10
JR hi knees
one leg pu w/ toe touch
total time: ~16min
wed eats:
820 - protein shake w/ 1/2 nana
1145 - chicken salad, 2 small apples, 1/3 yam in coc oil
230 - protein shake w/ 1/2 nana
8 - ground beef, spinach salad w/ home made dressing, gauc, 2 apples
The rule is that I HAVE to get in TWO protein shakes a day. This is the only way I don't wake up hungry at night. Plus, the new eating schedule (8a, 12, 3, 5, 8p) I came up with is working really well too:)
Wednesday, April 3, 2013
Beast Mode
6 min warm up
Beast Mode
10/30s -- 24x (16min)
jump lunges w/ BB (modify w/ ugi) #10 -16/15/12/12/12/12
dB front raise/pull back/oh #8s - 6/6/6/6/6/6
1 arm alt. pu - 13/14/14/14/14/13
BB 2 squat & rev. curls/low side steps OH #40 - 3/3/3/3/3/3
+ row 6 min (100mfast/100mslow) lvl 6 - 1060m completed
total time: ~22min
mon eats:
710 - protein shake w/ 1/2 nana and raisins
1145 - 3 eggs, yam in coc. oil, apple, 1 panda twizzler
3 - protein shake w/ 1/2 nana
5 - a bit of tuna on spinach w/ home made dressing, pistachios
8 - orange thai chicken w/ steamed veggies in ghee
Beast Mode
10/30s -- 24x (16min)
jump lunges w/ BB (modify w/ ugi) #10 -16/15/12/12/12/12
dB front raise/pull back/oh #8s - 6/6/6/6/6/6
1 arm alt. pu - 13/14/14/14/14/13
BB 2 squat & rev. curls/low side steps OH #40 - 3/3/3/3/3/3
+ row 6 min (100mfast/100mslow) lvl 6 - 1060m completed
total time: ~22min
mon eats:
710 - protein shake w/ 1/2 nana and raisins
1145 - 3 eggs, yam in coc. oil, apple, 1 panda twizzler
3 - protein shake w/ 1/2 nana
5 - a bit of tuna on spinach w/ home made dressing, pistachios
8 - orange thai chicken w/ steamed veggies in ghee
Monday, April 1, 2013
[The] Oh My! [Workout]
6 min warm up
Oh My!
10/20 -- 40x (20min)
sB curls #30 -9/8/8/8/87/7/7
JR
BB stationary lunge L #50 - 7/7/7/7/7/6/6/4
seated upright dip station pull ups -9/9/8/9/8/8/8/8
BB stationary lunge R -7/7/7/7/6/6/3/6
sun eats:
745 - protein shake, 1/2 nana & raisins
11 - leftover turkey/veg goulash, pineapple slices, blueberries
230 - leftover turkey meatloaf, salad w/ home made dressing, mac nuts
530 - protein shake w/ 1/2 nana
845 - leftover turkey meatloaf w/ steamed broccoli & home made dressing
Oh My!
10/20 -- 40x (20min)
sB curls #30 -9/8/8/8/87/7/7
JR
BB stationary lunge L #50 - 7/7/7/7/7/6/6/4
seated upright dip station pull ups -9/9/8/9/8/8/8/8
BB stationary lunge R -7/7/7/7/6/6/3/6
sun eats:
745 - protein shake, 1/2 nana & raisins
11 - leftover turkey/veg goulash, pineapple slices, blueberries
230 - leftover turkey meatloaf, salad w/ home made dressing, mac nuts
530 - protein shake w/ 1/2 nana
845 - leftover turkey meatloaf w/ steamed broccoli & home made dressing
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