300 Rep Fat Slaughter WO & 20min CAP

6 min warm up

300 Rep Fat Slaughter WO

FT 10---->1

1) Alternating arm kB swing #26 (each)

2) **suitcase squat L #30

3) **suitcase squat R #30

4) Clean and Press Left #18 (too lite)

5) Clean and Press Right #18

6)****bb back squats #50

time: 20:40

Z's 5 Minute Intense Burn & CF WO

6 min warm up

Z's 5 Minute Intense Burn Workout

*10 Min AMRAP

ugi fwd/back jumps #10 - 10x

side crunch L #5 - 10x

side crunch R - 10x

plank kick through -10x (total)

#rnds: 4 1/4

&

CrossFit by k8*

WOD 5/27/15

21-15-9-6-3-1

Single Kettlebell deadlifts  #26

**Pull ups (asstd)
time: 10:08

total time: 20min

HiiTReps #10

6 min warm up (yoga/dynamic)

HiiTReps #10

22 min AMRAP

BB pu/stand up curl & press #45 - 8x

OH F. Lunge #4- 8x (total)

**step ups (20/20x) all risers -1 60s

BB hack squat  #57 - 8x

DB 5 Bent Row/3 curl/1 OH press #15s - 8x

# rounds: 2 3/5

ZWOW #26

6min warm up

ZWOW #26

10/30s -- 30x (20min)

side burpee (no pu) leglift- 5/5/4

side crunch L- 14/16/16

side crunch R- 15/15/15

low side to side squat #40- 10/11/11

**inv row- 13/14/14

**bsck ext on ball- 11/13/13

elbow plank

pike press- 10/10/9

plank jump ins- 16/16/19

**jump lunges- 22/23/23

Second Trimester Pregnancy Leg Workout

6min warm up

https://www.youtube.com/watch?v=0qbnYGEA2VI

p1: 10min AMRAP

one leg stand ups L #12s - 10x

one leg stand ups R #12s - 10x

ball ham roll ins - 20x

leg ext machine #66 - 10x

Rnds: 4

p2: 10min AMRAP 

step up L #40 - 10x

step up R - 10x

lateral resistance band steps - 20x(green)

elev glute lift L - 10x

elev glute lift R - 10x

Rnds: 2 3/5

Lower Body Circuit w/ Sarah Grace

6 min warm up

http://youtu.be/tW48dFWFx4M

3rft:

20 SB Side to side lunges #30 

*50 mtn climbers 

10each Sb front lunge with rotation 

*15 d st knee raises 

10each Sb rev lunge knee up
*25 Stc climbers

Time: 22:42

Personal Training With Jackie: Upper Body

6min warm up

Personal Training With Jackie: Upper Body

P1 FT:

dB push up to kneeling bicep curl (1=#20s/2=17.5s) 1--->5x

dB chest press/sit up & bi curl (#15s) 1---5x 

db grnd lower chest fly/situp/wide curl (#12s) 1---5x   

oh tri ext/bent row (#12s) 1---5x

bent wide row to kick back (#12s) 1---5x

bent straight arm ext rotation/straight arm kickback (#8s) 1---5x
time: 10:07

P2: 10/20 -- 8x (4min)
Jr/burpee

P3: repeat P1 (running time: 19:28)

P4: 10/20 -- 20x
jr/burpee

total time 34min

**Did a longer (more cardio intensive) workout because someone already walked the dog today.