Z's [5Min] Body Crush Workout

3 min yoga

Z's [5Min] Body Crush Workout
10/30 -- 48x (32min)
jump lunges #12 - 28/24/24/26
jr/dyn squat
kB snatch (alt.) #30 - 9/9/9/8
jr/dyn squat
surf board get ups #12 - 7/7/7/7
jr/dyn squat
kB side step (1/2 swing) #30 - 12/14/14/13
jr/dyn squat
**alt pistol #12 - 6/5/5/6
jr/dyn sqt  
**suitcasr squat #75 - 12/11/11/11
jr/dyn sqt 

paleo day 11
rice based refeed

paleo day 12
9 - coffee w/ protein coc creamer
12 - salad, dressing & vinegar, ground beef, 1 T p28 pB
4 - protein hot choc, steamed veggies, tato w/ avo oil & salt, 1/3c nuts
7 - chickn enchilada innards on salad w/ vinegar, 1.5 T p28 pB, carrots

paleo day 13
830 - coffee w/ protein coc creamer
1130 - grnd beef, salad w/ a touch of dressing + vinegar, 1/4c nuts
1 - 2 small apples, 1/4c nuts
4 - tuna, steamed veggies
730 - red wine, meat & veg

Zshred #10

Zshred #10
**5/25s --  62x (31min)
JR
split squat L #25s  
JR
split squat R 
JR
burpee box jump overs 
JR
HSCTs 
JR
**lat pull down #132
~~~~
ORIGINAL WO:
buy in:
1 minute of Jump Rope (High Knees) 
1 minute of FAST Jump Rope (kick it up into high speed) 
100 Single-Arm Kettlebell Swings (alternating arms)
Zshred # 10: Breakdown: 
Do this workout 3 rounds for time!
20 Burpee box jump overs 
20 Hand-Stands against the wall
Buy out:
1 minute of Jump Rope (High Knees) 
1 minute of FAST Jump Rope (kick it up into high speed)

~~~~~~~~~~~~

Haha Oopps!! I made your workout better than you did!!!

Paleo day 14

8 - coffee protein coc creamer

12 - egg white/beef/greens scramble, 1/3c nuts, banana, 2 kiwi

4 - can tuna, steamed veggies, tato in avocado oil & salt, 

6 - 2 small apples, 1oz puffed peas

8 - steamed chicken&veg, carrots, a few bites lo mein noodles:(

hiitreps #9

MON:
Indoor climbing
===================
hiitreps #9
30 min AMRAP:
JR 30s
Reptile Push Up (on dip st)/Jump over handles R&m - 8x
JR 30s
Inv Row #12 - 8x
JR 30s
** BB Static lunges #65 8x (each)
JR 30s
DB star crunches#25 - 8x
JR 30s
Lunge THEN oh Tricep Ext #25
#rnds: 3 1/5

Note:

Walking lunges polled left quad :( :(

paleo day 10? 
8 - coffee w/ protein coc creamer
12 - beef, eggwhite, greens bowl, strawberries, 1/3c nuts
345 - protein hot choc, 2 rice cakes, carrots
7 - steak salad, a few fries

BR Lean #7

3 min yoga

BR Lean #7
10/50 -- 36x
1. ** Sb Good Mornings #30
JR
2. *sB front squat & hop #42 - 8/10/7
JR
3. 1 leg Upright Row x2,  jump L #20s - 8/8/7
JR
4. 1 leg Bicep Curl x2, jump R #20s - 7/6/6
JR
5. Shoulder Press x2, 2 Low Jacks #15s - 7/7/6
JR
6. dB bent rev. fly #12s - 29/20/18
JR

paleo eats day 7
8 - coffee w/ protein coc creamer (10gP)
12 - 1/4c eggwhite, 1/4lb bison, spinach scramble, bowl of strawberries
4 - protein hot choc (1 scp), steamed veggies, 1/3c nuts, sm swt tato
7 - tuna, salad, 1.5 T p28 pb

Z's Kettlebell Workout

3 min yoga

Z's Kettlebell WO
32min AMRAP [o=2RFT]
*10 pullups (red wod band)
45s ROW/jr all remaining rounds
10 One Arm Deadlift x2 to Squat Pass Under #40
45s ROW/jr all
10 Deadlift x2 to *Goblet Squat x2 #40
45s ROW/jr all
30 Full Kettlebell Swings #26
45s ROW/jr all
10 Russian Twist x2 to Side Crunch x2 #26
45s ROW/jr all

# rounds: < 2.5 (4reps on 5th ex)

paleo day
8 - coffee w/ protein coc creamer
1130 - jerky, pear, 2T p28 pB, a few bites avocado
5 - protein bar, spinach salad,2 rice cakes :(, 1/4c nuts
7 - chicken/veg in pasta sauce, 3 slices ham, steamed veggies

ZWOW #106

ZWOW #106 
30 kB goblet Squats #42 -
Dbl unders 50x
20 Jump Squat/ to Curtsey Lunge #12
Dbl unders 40x
10 Knee to Forehead Planks/Down Down dog

Dbl unders 30x
5 Pistol Squats (each leg)

Dbl unders 25x
20 Knee Hugs #12 (ft up)
Dbl unders 20x

#Rounds: 2  7/10

 Paleo Day 5
8 - bullet proof coffee (did wonders for keeping me not hungry!)
12 - 2 eggs (w/ 1/4 extra eggwhites), spinach, 2 T raisins, clemintine
430 - can o tuna, 1/2c nut,seed, berry mix, steamed veggies, 1/2 protein bar, 1/2 pear
7 - spag sq w/ chicken/veg red sauce, sweet potato 
 again.............tooooo many nuts. you're not going to see results if you don't knock it off.

HiiTCore #7

HiiTCore #7
10/30 -- 36x (24min)
JR
OH dB crunch up & knee tuck (ft off g) #25 - 9/9
JR
bicycle abs (ft off g) - 19/20
JR
spider pu - 13/13
JR
criss cross leg kix -34/39
JR
hip lift/reach through - 8/8
JR
dB plank opp k2e L #8 - 9/10
JR
dB plank opp k2e R #8 - 10/9
JR
unilat lat raise w/ leg abd L #10 - 11/10
JR
unilat lat raise w/ leg abd R #10 - 10/11

BONUS BURN:
6 min AMRAP:
4 pull ups
40s JR hi knees
#rnds: 5.5

Paleo day 7:

8 - coffee protein coc creamer

1230 - chicken breast, veggies w/ a lil dressing, Apple, 1T p28 pB

4 - protein bar, swt tato, Apple

630 - 1 T p28 pB 

730 - beef tenderloin, veggies, swt tato