Cut The Cheese Workout

6min warm up

Cut The Cheese Workout

10/30--6x

Plank Jump & Reptile - 11/8/8/8/8/8

4min AMRAP: 

Diamond Push Ups - 5 reps

Inv Row #12 -  5 reps

#:5

10/30-6x

Ball crunch abs- 10/11/10/12/12/12

(O= leglift/toe touch abs)

10/30--12x

BB Sumo Squat & Leg Lift #50 - 9/9/9/7/7/7

**BB alt lunge backs #50 - 9/9/8/9/9/7

=20min

Workout #1 w/ Kristin [Lower]

TUES:
indoor climbing 2hrs
upper

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Workout #1 w/ Kristin

15/60s -- 16x

**front squat #40- 10/8/8

single leg dL/@2x row #40- 13/14/14

upright row5x/10mtn runners #40- 2.5/2.5/2.5

BB squat/front kick #40- 13/13/13

3x then:

st lunges 5x/5bent elb lat raises L #15s- 2.5/2.5

russian twist 10x1 OH press #15- 4/4

st lunges 5x/5bent elb lat raises R - 2.5/2.5

russian twist 10x/1 OH press - 4/4

2x 

20min

Play Hard Workout -- BMS!!

6 min warm up

Play Hard BMS
8RFT:
BB clean & press #40  - 8x
#45 (2rnds), #40 (2), 35 (rest)
BB back squat #40  - 8x
45(2rnds), #40 (2), 35 (rest)
single leg dL #40 - 8x each leg
45(2rnds), #40 (2), 35 (rest)
bent over row #40 - 8x
bicep curl in squat position #15s  - 8x
#30 (2), #40 (2), #35 (rest)
tri push ups on bar  - 8x (knees 2,2,2,,3,3,4,3,4)
today's time: 25:07
last time's time: 28:10

Find time doing this workout ---> HERE.

Hot and Healthy Lower Body Circuit #1

SAT:
indoor rock climbing  1hr (9,10+,10+,10,9)

x_x

================
6 min =warm up

Hot and Healthy Lower Body Circuit #1
10/30s -- 6x each couplet
sB rev lunge/front kick L #30- 9/10/10
sB rev lunge/front kick R- same
--

jR hi knees

--
Sb squat/side kick #30- 10/9/10

Plank
--

Burpees

--

kB swing/jack #18- 13/11/11
dB sumo squat/side step (dB on shoulders) #12s- 14/18/15

Time: 20min

2nd Tri Lower WO #1 by k8*

6 min warm up

2nd Tri Lower WO #1
4rft:
back squats #55 - 12x
DB ball crunch #12 - 24x
dB kneeling stand up L #15s (1)/12(all) - 12x
kB swing(alt) #26 - 24x (total)
dB kneeling stand up R 12x
jump lunges - 24x
Time: 24:15

2nd Tri Upper WO #1 by k8*

6 min warm up

2nd Tri Upper WO #1

10/20 -- 8x each couplet

1) plank row #20s - 10/7/8/8, 9/8/8/6

2) elbow plank jax - 17/17/15/16, 17/14/15/18

--

3) curl 2 press #20s - 3/4/3/4, 4/3/3/3.5

4) JR hi knees - 40/38/41/53, 45/59/48/51

--

5) ft elev plank step overs - 8/8/8/7, 7/6/6/7

6) Dip st. v-abs & tri dip - 4/4/3/3, 4/3/3/4

REPEAT ONCE MORE THROUGH.

24 min total

Friday's Intese Challenge v2.0

http://fitwithk8.blogspot.com/2010/10/fridays-intese-challenge.html

4 rounds for time:

DB split squats #10s - 25x each

lateral hop/plank flys 10s - 12x

butt lift/toe touch - 25x

**chest lifts - 30x

Time: 26:51

Last time: 25min 26s