ZWOW #54 & First Climb Since April!!

Walk schedule this week: 5x week, 3.3mi wearing an 11lb baby!

MON - 1.5 hours indoor climbing!! 5.8, 5.9, 5.10-, 5.9, 5.10-, 5.9

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3 min yoga warm up

• low lunge R/L
• traingle pose R/L
• eagle pose R/L

ZWOW #54
FT:
dB lunge bk/fwd, jump lunge, curl, side kick w/ back leg - 15 sets each leg
pu/jump feet to L, to R, in and out, in 5 90 deg. bent rows - 10 sets
3 jump tucks/10 side V crunch - 10 sets
time: 14:07

BONUS ROUND!
dB jump squats #15s - 10x
dB sumo squats - 10x
dB mini squats - 10x
jump lunges - 12x
jump lunge kick up - 1 each leg
time: 1:31

total wo time: ~15min

sun eats:
mocha shake w/ nana
meatloaf & squash
apple
raw food meal replacement shake
peach, pB
chicken/spag squash in paleo alfredo sauce

mon
9 - "wendy's frosty" protein shake w/ nana
12 - chicken & spaghetti squash w/ red sauce, 1/4c pecans
430 - 3 eggs & salad & tato in ghee, celery & carrots w/ pB2
845 - tuna, salad, pecans, beet/black bean burger

tues
730 - nana/pb2 shake
1045 - beef chili, blue chips, peach/apple, 1/4c pecans
430 - tuna, salad, swt tato in coc. oil
6 - protein hot chocolate, carrots & pb2
815 - thai chicken/veg curry

Go Heavy, Go Hard

4 min yoga warm up

Go Heavy, Go Hard
10/50 -- 12x
jump front kicks - 61/52/63
kB around the world #26 - 16/16/20
kB swing #26 - 20/21/19
BB bent row #50 - 25/25/25

+ Diamond lake hike in Nederland (5miles)

sat eats:
9 -  capp shake, peach
1 - beef meatloaf, buttnut squash, apple
430 - glass red wine, chips n salsa
6 - veggie burger, salad, home made fries
8 - beef meatloaf, buttnut squash

Lust On Me

4 min yoga warm up

Lust On Me
10/50s -- 15x
JR hi knees
sB back squats #30 -15/15/14/14/12
dip station knee raises -19/18/17/18/17

We Found Love w/ Zuzka

4 min yoga warm up

CA$H IN:
5rft:
back squat #60 - 5x
lat pulldown #136 - 5x
time: 4:20

We Found Love
10 min AMRAP
1 dive bomber
1 knee raise
# sets: 32

total WO time: ~14 min

tues
9 - nana/pb2 shake
1 - beef chili, 2 peaches, blue chips, coc butter
5 - chicken, salad, carrots & pb2

830 - spaghetti squash w/ chicken (paleo) alfredo sauce

wed
9 - "wendys" protien frosty w/ nana
1 - chicken, squash, blue chips
530 - tuna w/ almond cheese, carrots/celery w/ pB
830 - brat, salad, swt tato w/ coc oil

Fight Fat

This week I'm going to be logging my food in my nutrition log to see how much I'm eating and to keep me from getting too far off track. Continuing 3.3mi dog walks carrying J (9lbs), 5x week.

3 min yoga warm up

Fight Fat
10/50s -- 18x
BB dL/curl/front loaded side kick1 #35 - 10/12/12 (heavier)
3 flying jump lunge/drop down pu - 7/6/5
side to side jump lunge touch - 32/34/29
ugi leg lift/hip lift #5 - 15/15/17
ugi lateral toe taps - 60/64/65
super girl pu - 8/8/9 (mod every other)

sun eats:
8 - "wendy's frosty" protein shake (w/ nana)
12 -  spaghetti squash in ghee w/ chicken sauce
5 - beef chili, carrots &pb2, a few bites of dessert :(
830 - 3 eggs, salad, 1/2 cup nut/seed mix :(

mon
730 - quinoa protein porridge w/ raisins, 1/4c pineapple chunks
beef chili, watermelon
tuna, salad, pb2, swt tato in coc oil
spaghetti squash in ghee, chicken sauce, watermelon

The Time Is Right

3 min yoga warm up

The Time Is Right
10/50 -- 12x
BB alt lunges #50 - 15/14/15/14
JR
knee hugs - 15/15/15/15

sat eats:
830 - nana/pb2 protein shake
12 - tuna, apple, swt tato in coc. oil, 1/2 cookie pizza slice
4 - 3 eggs, 2 slices ham, spinach, peach
6 - carrots, celery & pB2
830 - spaghtti squash w/ chicken sauce

Wake Me Up

3 min yoga warm up

Wake Me Up
5rft:
ugi switch over pu - 10x
ugi tri pu - 10x
ugi chest flys #15s - 10x
kneeling ugi bent row & fly #12s - 10x
inv row -10x
2 bent row & stand up #50 - 10x
time: 20:25

wed eats:
9 - nana/pb2 shake
1230 - bbq chicken stuffed tato
4 - chicken, salad w/ gauc & salsa dressing
9 - 3 slices ham, paleo pizza, cookie pizza

thurs:
845 - capp shake/apple
1130 - pB/apple
4 - 3 slices ham, 1.5 slice paleo pizza, grnd bison
6 - paleo cookie pizza slice, celery & pB2
8 - grnd bison, salad