400 Reps Of Fire & A Video!

Sunday’s Workout:
Indoor rock climbing 2 hrs (lead 5.10b - clean!)

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A video for you today!!!

3min yoga warm up
SS: legs 3/10 - dB walking lunges #25/kB single dL #35 (6:05)

400 Reps of Fire
2RFT:
step ups with one arm overhead press L (#15) - 20 reps
step ups with one arm overhead press R - 20 reps
surfer (#3) - 20 reps
kB goblet sit down/stand ups (#26) - 10 each
one arm pushups - 10 each
kb full swing (#30) - 20 reps
kB clean L - 20 reps
kB clean R - 20 reps
side plank/knee tuck R - 20 reps
side plank/knee tuck L - 20 reps
time: 20:35

+ JR 20 min (5/25s -- 40x)

sat eats
7 - paleo cereal
10 - grnd beef, 1/2 squash, mac nuts, 2 kiwi
230 - 2 eggs scrambled with salsa, green pepper
6 - 1/3 c cashews
8 - turkey chili

sun
8 - paleo cereal
11 - leftover chili, grapes
230 - salmon fillet, salad, 1/2 cup cashews
730 - 2egg drop soup & leftover chili

ZWOW #21

3min yoga warm up
SS: shldrs 4/6 - alt OH press #20/front&lat raise #12 (4:38)

ZWOW21
AMRAP 12 min
burpee handstand (w/ chest tap) - 5 reps
ninja jump tucks - 5 reps
squat & side kick - 10 reps
sets: 5  1/3

JR20 min (10/50s -- 20x)

thurs eats:
7 - paleo hot choc (w/ plain whey), 2 kiwi, 2 applegate chicken sausage
1030 - leftover stew, 1/2 cup nuts
230 - salmon, 2 apples, brussel sprouts
815 - leftover stew w/ salad greens
**didn’t take bcaa today. was veeerrrry hungry:(

fri
730 - paleo cereal
11 - grnd bison, 1/3 squash w/ coc oil, coc butter
230 - protein hot chocolate, salad greens
8 - deli turkey, salad, coc butter
1015 - tbsp cashew butter

Hot Home Boot Camp

3min yoga warm up
SS: legs 4/6 - full back squats #95/leg ext machine (alt. legs) #58 (5:25)

Hot Home Boot Camp
Part 1: 10/30s - 6x
ninja jump tuck/hook punch (#5) - 6x3
burpee/straight punch (#5) - 5x3

Part 2: 10/30s - 6x
BB lunge L (#50) - 10/8/8
BB lunge R (#50) - 10/9/9

Part 3: 10/30s - 6x
ugi hand to foot pass (#10) - 11/12/12
burpee chins - 5/4.5/4

Part 4: 10/30s - 6x
tri dip/V raise - 7/5/6
sit/stand bicep curl (15dBs) - 7/7/6

JR20 min (10/40 -- 24x)

wed eats
745 - paleo cereal
1115 - stew, coc butter
3 - chicken salad, salad greens w/ salsa & guac
830 - grnd beef, salad greens

Refreshing Workout

3min yoga warm up
SS: back (1 arm row #35/wV pull ups #12 to failure (3:00)

Refreshing Workout
10/50s -- 12x (Advanced)
star jump pu - 12x3
tri pu - 13//11/13 (1/2 full/then knees)
full burpee/jump tuck - 11/11/10
bike abs L/R, leglift/hiplift, split legs & touch through - 5x3
   
+ JR20 min (10/20 -- 40x)

Vivace #1

Sunday’s Workout - Oct 21
Rock climbing outside! (Bihedral)

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3 min yoga warm up
SS: biceps 4/6 - hammer curl #25/lying cable curl #20 (3:44)

Vivace #1 - Oct 23
10/30 -- 21x
BB Low Squat/Leg Abduction (#60) -17/16/17
Ugi Reptile Push Up (feet on ball) - 9/6/8
Ugi Russian Twist (#10) - 28/25/25
kB Right Bicep Curl (#26) - 12/15/14
Ugi Squat Pulse n’ Squeeze (#10) - 47/43/43
kB Left Bicep Curl - 14/13/13
[On Top Of] Ugi Knee Tuck Abs - 13/14/14

+ JR20 min (5/30s -- 35x)

sat eats
7 - paleo cereal, 2 kiwi
11 - ground bison, 1/2 sweet tato w/ ghee
2 - deli turkey, salad greens, mac nuts, sm. bttl coc water
6 - citrus chicken stew

sun eats:
715 -  3 applegate chicken breakfast sausages, 1 mug paleo hot chocolate (see Start page for recipe)
11 - salmon fillet, 1/2 sweet tato w/ ghee, 1/3 cup nuts & raisin mix
2 - grnd bison, apples, 1/2 avocado
630 - chicken salad, salad greens, fruit, mac nuts

mon
720 - paleo cereal
1030 - leftover paleo stew, salad greens, 1/2 yam w/ ghee, 1 tbsp coc butter
315 - deli turkey, salad, 2 tbsp gauc
830 - 2 cup cowboy stew, gauc & celery

#130.2

Double Vision

3 min yoga warm up
SS: back 4/6 inclined 90 deg row #20^nxt? dBs/lat pulldown #136 (4:00)

Double Vision
Part 1: 10/30 -- 9 rounds
kB one arm swing n' switch (#26) - 20/20/21
Burpee box hops - 4.5x3
BB full squats (#60) - 8/7/7

Part 2: 10/30 -- 9 rounds
ugi knee tuck with pushup - 7/6.5/7
dip station ugi single ham curl and row - 8/9/9
leg lift/toe touch/sit up/toe touch - 5x

+ 20min JR (5/25s -- 40x)

fri eats
715 - paleo cereal
11 - leftover squash soup w/ chicken, apple, coc butter
3 - beet soup w/ salmon fillet
6 - grnd bison, salad
9 - tiny apples and cashew butter

ZWOW #19

Wednesday Workout Oct 17
Indoor rock climbing 3.5 hours w/ some bouldering

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3 min yoga warm up
SS tri 4/6: narrow chest press #50/dB OH tri ext #25 (3:56)

ZWOW19
5 RFT:
sB clean (#30) - 10x
ugi pistols (touch butt to ball) - 10x
ugi walkover pushups - 10x
ugi russian twist (feet up) - 10x
ugi tick tock - 10x
hollow rock - 10x
time: 18:24

20 min JR (10/50s - 20 rounds)

tues eats
715 - paleo cereal
11 - soup w/ tuna pkt, coc butter
3 - 4 spicy tuna rolls, 2 tiny apples, salad
830 - 1/2 cup beet soup w/ chicken

wed
745 - paleo cereal
12 - salmon, squash, coc butter
330 - salad w/ deli turkey & avocado
6 - leftover beet soup & chicken

thur
710 - paleo cereal
1030 - chicken & squash soup, coc butter, 2 small apples
230 - tuna, salad w/ salsa & gauc dressing, raisins
6 - grnd bison, salad

BFP!!!!