ZWOW #60

2min yoga

5 min JR

ZWOW #60
*4rft
weight squat twist - 10x
cross leg PU - 10x
*dip st. obliques (original: cross body kick) - 15 each
dB 4-pt punch - 10x
bench jump overs - 10x
time: 15:39

+ 5 MIN JR

total: ~25min

Sat eats:

12- green beans/asparagus in ghee, HM chicken soup, protein hot choc, 2 apples, 1T pB

5- tiny chicken salad, greens & whey bar, 2 glasses wine, 3 sm apples

Z's Butt Challenge Workout # 1

2 MIN yoga

5 min JR

Butt Challenge Workout # 1
2-3 rounds for TIME!

    •    5 kB Goblet Squats #35 to 5 Forward/Backward Squat Jumps (no kB) - 4x
    •    20 Kettlebell Swings #26
    •    10 1-Leg Dead Lifts (each side) #35
    •    20 Kettlebell Swings
    •    20 Pass Under Curtsy Lunges #30
    •    20 Kettlebell Swings
time: 12:40

4min tabata:

Chins/jump squats

Ave rep: 5/10

total: ~21min

thurs eats:
12- 1/4th protein bread, 4 dried mango strips
1- tuna (dab mayo & relish), salad, melon
3- whey & greens bar, green beans w/ dash dressing, sm apple, 6 bites starch
6- chicken, salad, 1/2c nuts

fri:
12- salad, chicken, 1/4th protein bread, 1 T pB
3-  2 chicken wings, a few swt tato fries, greens & whey bar, RED WINE <3
6- buffalo burger patty, asparagus, swt tato

BR 30 Day Challenge Day 4 Part 1

2 min yoga

5 min ROW

30 Day Challenge Day 4 Part 1
10/30s -- 28x (<20min)
1. BB Sumo Squat & Knee To Elbow Lift #65+#12wV - 11
JR
2. Dive Bombers - 7
JR
3. BB Step Ups Left #65  - 7
JR
4. BB Step Ups Right #65 - 7
JR
5. Tricep Dips(d. station) - 11
JR
6. sB Low Jack Prisoner Jumps #30 - 16
JR
8. dB Straight Leg Sit Up #15 - 7
JR
9. dB punches #10s - 33
JR
10. Ugi Broad Jump & Burpee & 180 - 7
JR
11. sB Forward Lunge & Side Lunge Left #30 - 5
JR
12. sB Forward Lunge & Side Lunge  Right - 5
JR
13. Sumo Push up - (Push up & lift hand 6 Inchs off the floor – L&R Alternate) - 12
JR
14. Side/Mid/Side Abs (dip station) - (L&R Alternate) - 4.5
JR
15. Kick Over Lunge Backs - (L&R Alternate) - 12
JR

total: ~23min

wed eats:
12- green beans in ghee, 4 dried mango strips, 1/3c nuts, buffalo/swt tato hash, 1/4th protein bread
3- whey&greens bar, strawberry slushie (strawberries + sevia), blue chips :(
6- leftovers & salad?

:( not super happy with the last couple days of eating :(

Ass Busting Workout

2min yoga

5 min JR

Ass Busting Workout
P1: 10/10 -- 6x
jump lunges
mtn climbers
P2:
*5 min JR - 5s/25s -- 10x
(original WO is 200 JR skips for time)
P3: 10/10 -- 6x
jump lunges
mtn climbers
P4: 10/40 -- 6x
BB sumo squat leg lift #65^
Upside down row

Ave reps: 15/14
REPEAT ENTIRE THING ONE MORE TIME!

total: ~28min

sun eats:
12- spinach salad, 1/2 zucchini, can tuna (dab mayo & relish), 2 apples, questbar, 6 blue chips (starch bites)
3- 1/4 protein bread, slice cheese
6- caribbean citrus stew

mon:
12- carrots, spaghetti squash n' ghee, meat/veg marinara, 1/3c nuts, protein hot chocolate
3-  quest bar, 2 apples, slice cheese, zucchini
6- caribbean citrus stew

tues:
12- celery & pb2, 1/4th protein bread, can o tuna (dab mayo & relish)
3- questbar, 3 small apples, 3/4cmixed nuts
6- buffalo/swt tato hash, salad

Zshred #18

2 min yoga

5min JR

Zshred # 18
2 rounds for time!
Buy-In: 50 Competition Burpees: 4:30
    •    20 sB front squat/twist knee ups #40
    •    30 Tricep Kick-up
    •    20 BB Step-Ups #50
    •    20 Incline Push-up Shoulder Touch (hands on chair)
    •    10 each dB Split Squats#20s
time: 13:01
Buy-Out: 50 Strict Mountain Climbers: 59s

Subtotal: 18:30

total: ~23min

sat eats:
12- 1/2 beer (starch bites), spinach salad, grnd beef, slice Daiya cheese, quest bar, bowl of strawberries w/ 2T coc butter
4- ice cream, veggies
6- spaghetti squash marinara w/ extra chicken & raw veggies

Drop Dead Workout

2 min yoga

6 min JR

Drop Dead Workout:
10/20s -- 8x each exercise
1) BB back squats #55 - 7/5/5/5/4/4/4/4
2) kB complex (swing/burpee (no pu)/upright row) #30 - 3/4/4/3/4/4/4/4
3) split squat/pu #20s - 9/8/7/8/7/8/6/6
4) upside down TRX rows (overhand) - 8/6/6/6/5/5/7/6

total: ~22min

fri eats:

12- paleo beef stroganoff w/ zucchini noodles, 1T pB, quest bar, 6 bites starch (=6crackers)
2- bowl of strawberries, 1/4c almonds, 1/4th protein bread, pb2, spinach salad
6- chicken, green beans & ghee

ZWOW # 110

2min yoga

5 min JR

ZWOW # 110:
15-Minute AMRAP!

    •    20 Step-Up Jumps (switch)
    •    3 Expl pu
    •    20 Jack knives
    •    10 Burpees
#sets: 6

total: ~20min

wed eats:
130- FREEMEAL: burger/swt tato fries/beer/salad
330- 1/4 je's cinna protein bread, 1/4 c almonds
630- green beans, can tuna (w/ dab mayo & relish)

thurs:
12- green beans in ghee, can tuna (w/ dab mayo, relish), 2 apples w/ pB2, 15 almonds, 6 bites starch (granola), quest bar
3- 1/4th slice protein bread, ??
6- paleo beef stroganoff w/ zucchini noodles, 6 bite starch, 15 almonds