Hot Shit Workout & 122.6lbs

Part 1: 10/30 - 6 rounds

knees to elbows - 8/7/6

kB split squat L (#26) - 21/19/20

Part 2: 10/30 - 6 rounds

BB curl (#45) - 10/9/8

kB split squat R - 20/21/20

Part 3: 10/30 - 6 rounds

side lunge jumps - 28/22/20

BB 1/2 burpee/row (#45) - 7/6.5/8 **go heavier!!!!

Part 4: 10/30 - 6 rounds

back lunge kick up L (12# weight vest) -15/13/12

back lunge kick up R - 14/13/12

Part 5: 10/30 - 6 rounds

surfer - 5/5/6

leglift/rev crunch - 10/10/9

+      JR 20 min (5s/35s -- 30 rounds)

122.6 lbs today! This block eating menu is working!!!!! :D This week I’m going to focus on sticking to it much more rigorously than I have this past week...there were definitely a few slip ups.

Dirty Bit

10s/50s -- 12 rounds:

JR High knees - 120/117

sB backward lunges (alt./#30) - 26/24

JR high knees - 125/122

inverted row - 34/33

JR high knees - 120/120

monkey pushup/jump up - 14/14

(repeat once more.)

Notes:

- This was quite a bit harder than I thought but a really pushed hard to beat Zuzana’s scores!

+ 24min sprints outside! (1:30 walk/30s 100% all out sprint -- 12 rounds)

Hot Body Torture

10s/50s - 6 rounds

kick overs 2/hanging kicks 6 - 5/5.5/5.5/6/6.5/6

10/30 -- 6 rounds

burpee/chin ups - 5/5/4.5/4/4/4

10/5s(work) - 16 rounds (4min)

L- sit holds

20/20 -- 6 rounds

sB triple squat (full squat ass to ankles, half squat to 90 degree angle, pulse squat)

+       JR 20 min (5s/55 -- 20 rnds)

ENJOY :)

Is It Hot In Here Or Is It Just Me?

5 min yoga warm up

jumping jack squats - 100 reps

hand stand push ups - 3 reps

chin ups ups - 6 reps

dead lifts (#95) - 9 reps

jG tricep dips - 12 reps

kB dynamic squat/upright row - 15 rep total

ball pikes - 18 reps

overhead walking lunges (#25) - 21 reps total

push up/front raise (#8) - 24 reps total

diamond runner pushup - 27 reps

plank kB row (#26) - 30 reps total

squats (touch ass to step)- 100 reps

Completion time: 17min 57s

My legs are still sore from Sunday. If yesterday they were a 9 then today they are a 6. It is unusual for me to have a second day of hurt. Thanks a lot Danny-J! Took yesterday off completely to rest them...didn’t even walk the dog! I can’t afford to take another day off if I want to get my 5 workouts in this week so here goes nothing. Everything.

+ JR 20 min (10s/30s -- 30 rounds)

Danny J's Challenge Take 2

Danny-J's Challenge Take 2 - Sun May 29

5 min yoga warm up

1/4 mile sprint**still don’t have a rower :( 

10----> 1 Thrusters (#55)

1--->10 Box Jumps 20"

1/4 mile sprint

START with 1/4 mile run. Then do 10 Thrusters, followed by 1 Box Jump. Then you do 9 thrusters, followed by 2 box jumps, 8 thrusters, 3 box jumps, etc, etc. THEN FINISH with1/4 mile run.  

Completion time: 15min 55s

Up & In Ex. Challenge

Exercise Challenge

pull ups - 5 reps (overhand/wide grip)

jG 90 degree rows - 20 reps

2 min jump rope

Repeat 9 more times (for a total of 10 rounds).

Total workout time: 35min 29s

Sexy Summer Body

Thurs May 26 WOD:

Sprints outside (1:30 walk/30 100% all out sprint -- 12 rounds = 24 min)

Sexy Summer Body Workout - Fri May 27

1min/1min -- 10 rounds

prisoner squat/front kick

one leg elevated pushup

bicycle

*kB one leg deadlift L (26#)

*kB one leg deadlift R

tricep dips

side lunge hops L

side lunge hops R

pull ups (overhand/narrow)

getups (10#)

side crunch L

side crunch R

dive bombers

jump lunges

knee tucks

pike press

knee raises

inverted rows

diagonal knee raises

santana pushups