Sexier Body w/ Sean

RECAP:

Follow this plan for last trimester:
8ish - protein shake
12ish - protein & yam or squash
3ish - protein shake or protein"ice cream"
5ish - protein & veggies
8ish - protein & veggies

severely limit nuts & dried fruit
===============

Thursday's Workout:
Indoor rock climbing 3 hrs


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6 min warm up

Sexier Body w/ Sean
10/30s -- 35x
alt. back lunge BB curl to press #35 -6/6/6/6/6
dB speed skater #20 -11/12/13/13/11
dB sumo twist #15 -11/9/10/9/8
santana pu -6/7/7/7/7
dB chest press/tri ext #35 -5/6/6/6/5
plank row #20s -9/10/8/8/9
spider pu -8/7/6/8/7

total time: ~23min

wed eats:
830 - protein hot chocolate, nana, raisins
12 - leftover turkey meatloaf, mash tato, green beans, apple
3 - protein "ice cream"
5 - chicken salad, carrots/broc & hummus
8 - leftover chicken & veg stir fry w/ extra broc

thurs:
830 - protein hot chocolate, nana
1145 - turkey meat loaf w/ yam in coc oil
1 - 2 apples
5 - chicken salad, carrots & celery w/ gauc, a few blue chips, nuts:(((((
830 -  2 chicken/red pepper stuffed portabello 'shroom, apple

fri
930 - protein hot chocolate, nana
1215 - chicken salad, yam/tato mix w/ coc oil
415 -  tuna, mixed green salad w/ dressing, apple, coconut butter, blue chips
745 - 1.5 chicken brat w/salad, carrots & hummus
9 - strawberries

Time to take those workouts down a notch :((((((

CrossFit Mama Killer

6 min warm up

CrossFit Mama Killer
15 min AMRAP
6 dip station tri dips
12 wall ball shots #10
16 kB squat and alt. upright row #26
# rounds: 8 1/3

+JR 5 min (10/20s -- 10x)

total time: ~20 min

mon eat:
845 - protein hot chocolate & nana
1230 - leftover chicken & leek stroganoff w/ broccoli, strawberries, raisins
3 - leftover chicken/veg stir fry, mango
5 - nuts, protein ice cream
8 - 3 eggs, carrots & hummus, celery & pB

830 - protein hot chocolate, mango, raisins
12 - paleo chicken fingers, yam in coc. oil
3 - protein ice cream, apple, dried strawberries, mac nuts
5 - paleo chicken fingers, carrot/broccoli & hummus
9 - turkey meatloaf, green beans, mashed tato

Follow this plan for last trimester:
8ish - protein shake
12ish - protein & yam or squash
3ish - protein shake/"ice cream"
5ish - protein & veggies
8ish - protein & veggies

All The Better To Kick Your Ass With...

Sunday's Workout:
2 hours indoor rock climbing

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

SS: legs & shldrs 4/8
1) alt. fwd lunges #50/lat pulldown #126 (up next time)
2) back squats #65/bent dB row #22.5s (up next time)
time: 11:44
 

All The Better To Kick Your Ass With

10/50s – 18x

BB dL/curl/side kick #40 -8/10/10

one leg inv row -15/14/13

jump fwd/bk -14/11/11

cross leg pu -11/11/11

sB OH lunge kick L #30 -8/9/8

sB OH lunge kick R - 8/8/9

time: ~30 min

fri eats:
745 - protein hot chocolate, 3/4 nana
1145 -  chicken salad, yam, dried mango
330 - 2 apples, leftover chicken fajita meat/veg, 1/2 slice ice cream cake
6 - veggies & hummus
8 - paleo chicken & leek stroganoff, cheese slices

sat:
830 - protein pancakes w/ blue berries
12 - 3 eggs, grapefruit, almonds
2 - 2 small apples, leftover chicken stroganoff, mixed green salad w/ dressing
5 - small slice of pizza, strawberries, almonds
8 - cheese slices, fruit, carrots, swt tato chips

sun:
9 - protein nana pancakes
1230 - chicken salad, apple, 1/3 yam, 1/2 bell pepper w/ hummus
3 - mixed nuts & raisins
6 - leftover chicken & leek stroganoff w/ broccoli
9 - chicken/veg stir fry, 1/4 cup brown rice

DO BETTER WITH VEGETABLES!!!!!!

Leg Death Workout & Video!

6 min warm up

Leg Death
10/30 -- 36x
(alt one time through exercises then one time through jump roping)

dynamic squat - 17/17/17
burpee chins (no pu)- 4/4/3.5
sB front squats #30 - 9/8/8
man makers #15s - 3/3/3
ugi ball ham curl L#10 - 13/13/14
ugi ball ham curl R - 16/16/13

total time: ~24 min

thurs eats:
8 - protein hot chocolate, grapefruit
1130 - leftover fajitas, yam
3 - chicken salad, mixed greens w/ vinegar, nuts
530 - 2 lg apples, pB
815 - 1/2 chicken breast w/ dubliner cheese crumbled on top, handful blue chips

Death To Fat

6 min warm up

SS 4/8: back & bi
1)alt dB curls #20/prone BB row #40
2) BB curls #35/cable row #66
time: 8:32

Death To Fat
10/50 -- 12x
JR hi knees
inv row -21/17/19
ugi squat/jump up - 22/23/22
ugi thigh squeeze/butt lift #10 - 16/19/24

total time: ~21min

tues eats:
845 - protein banana pancakes
130 - chicken salad, steamed veggies, 2 apples, 1/3 slice ice cream cake
445 - ground beef, mixed greens w/ dressing, pistachios
9 - chicken fajitas ( no tortilla), apple

wed:
815 - protein hot chocolate, raspberries
130 - chicken salad, pistachios, grapefruit
4 - pistachios
5 - dried mango
9 - leftover chicken fajita, steamed veggies w/ ghee

Sweat Angel

6 min warm up

Sweat Angel

10/50s -- 15x
sit/stand bicep curls #15s -
10/9/9
plank lateral bag drag #30 -
 13/13/14
sB alt. front lunges #30 - 16/16/16
ugi hold crunch taps #10 - 24/26/30
sB front squats - 12/12/12

+JR 10 min (10/20s -- 20x) 

total time: ~25 min

ZWOW #41

Sunday's Workout:
1 outside climb 5.9+ (and hike to)
4 VOs
4 indoor climbs 5.9, 10a, 10b, 5.9

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

SS 4/8: legs & tri
1)1 leg squat #30/dBl kick back #20s
2) GHRs #12/bench dips #12wV
time: 10:23

ZWOW #41
3 rft:
burpee/chair stand up (knee up) - 10x
standing one arm row and twist - 10x each
prisoner jump squat - 10x
chair leg swing pike PU - 10x each
time: 15:45

total time: ~26 min

fri eats:
830 - protein hot chocolate, apple
12 - greens & whey bar, apple
4 - 3 eggs, mac nuts, raisins
6 - blue chips w/ a lil' guac, grapefruit
9 - chicken, asparagus

sat:
830 - protein nana pancakes
1130 - chicken, yam, asparagus, mac nuts
4 - WF tuna salad, grapefruit,  1/2 perfect foods bar
530 - pB
9 - chicken/quinoa/veggie casserole