ZWOW83

5 min JR
ZWOW83

3 ROUNDS FOR TIME

•                10 Scorpion push ups

•                30 front/back low lunges (each! k2g)

•                10, 10-high knee to burpees (comp)

                 10, 3-point plank jump, toe touch, roll over, jack knife
time: 30:04

total: ~35min

mon eats:
**if**
11 - 3 eggs, apple & 2T pb, swt tato, 1/2 questbar
2 - 1/2c nut/berry mix
5 - protein hot choc(h2o), salad, carrot & pb2, a few blue chips :(
715 - chicken, salad

tues:
**if**
1130 -  salmon, swt tato mash, 1/2 questbar
2 - nana/pb2
430 - shrimp & salad
6 - apple
715 - chili

ZSHRED13

SUN:
2 5.9s, 1 5.9+ TR outside!
 
=============
3 min yoga warm up

ZSHRED13

Workout Breakdown:

BUY IN - 1-min jump rope (high knees)

3 ROUNDS FOR TIME

•                10 alt. single-leg box jump burpees

•                *10 double under jump ropes (original: 5)

•                10 weighted pistol to deadlift

•                *10 double under jump ropes

•                20 dumbbell deadlift to calf rasies

•                *10 double under jump ropes

•                20 Alt. weighted step ups w/ leg lift

•                *10 double under jump ropes
time: 23:55

total: ~25min

**KEEP IT SUPER CLEAN THIS WEEK SO WE CAN CRACK THE 130s!!!!!**

ZROPES #1

3 min yoga

Ca$H IN:
back squat #65 6x6
BB bent row #60 6x10
time: 4:40

ZROPES #1

1RFT:

2 min JR hi knees

*10 burpees w/ row #20s (original: just burpees)

1 min JR feet together

10 burpees w/ row

2 min JR hi knees

10 burpees w/ row

1 min JR feet together

10 burpees w/ row

2 min JR hi knees

time: 18:10

total time ~23min

wed eats:
**if**
1130 - 3 eggs, sghetti sq w/ ghee, 1/4c almonds, nana
3 - squash/chicken/apple soup, quest bar
530 - carrots/pb2/hummus
7 - grnd bison/salad, apple, 1/2pfb

ZWOW #84

5 min JR

ZWOW #84
15 Minute AMRAP

•                1 minute Jump Rope [High Knees]

•                20 Cork Screw [1/2 breakdance/touch opp butt cheek to ground]

•                1 minute Jump Rope [High Knees]

•                10 1-leg Squats [Each Leg: use step - w/o 2 risers)

•                1 minute Jump Rope

                 6 sets Side Burpee (no pu) w/ 3 plank lifts
#sets: 2 1/6th

 mon eats:
**If**
1115 -grilled chicken, spag squash w/ ghee, grapes, pB
3 - 3 eggs, alm cheese, salad w/ zucc & carrots, pb2
5 - protein hot choc (h2o only)
715 - grnd bison, salad

tues:
**if**
1115 - pumpkin spice latte protein shake (1/2c coc milk), grapes
3 - grnd bison, salad, yam in coc oil 
530 - carrots & celery pB2
730 - chicken w/ pesto, spaghetti sq w/ ghee, slice of cheese

ZSHRED # 14

3 min yoga


Zshred # 14 
3RFT

•                10 Single-Legged Burpees

•                10 Dead Lifts (#20s)

•                10 Low Jack w/ clapping Push-up

•                10 R/L Weighted Lunges #20s

•                10 Box Step Overs w/ *1 Dragon Lunges #20s (originally 5)

                 1-minute of a "V-Hold"
time: 26:38

sun eats:
**if**
1115 - taco soup, spag squash, nana protein mug muffin
2 - 2 paleo stix, apple, veggies & guac/hummus
530 - squash soup w/ chicken, a few crackers, 2 beers
730 - quest bar

ZSHRED #5

Zshred # 5: 

10/50S -- *24x (original 12x)

•                50 seconds of Jump rope (high knees)/round 2: row where JR indicated

10 seconds of rest

•                50 seconds of Jump-Lunge Kick-Ups - 17/14

10 seconds of rest

•                50 seconds of Jump Rope (high knees)

10 seconds of rest

•                50 seconds of Mountain Climbers - 64/60

10 seconds of rest

•                50 seconds of Jump Rope (high knees)

10 seconds of rest

•                50 seconds of (jG) Pistol Squats - 10/7

10 seconds of rest

•                50 seconds of Jump Rope (high knees)

10 seconds of rest

•                50 seconds of *BB Sumo-Squat, Side-Kicks #50 - 13/11

10 seconds of rest

•                50 seconds of Jump rope (high knees)

10 seconds of rest

•                50 seconds of 3 Jump Lunges + Dynamic Push-Up (jump legs apart) - 7/5

10 seconds of rest

•                50 seconds of Jump rope (high knees)

10 seconds of rest

                 50 seconds of *Inverted Row (original PGUs) - 24/33

sat eats:
**if**
1150 - taco soup, swt tato in coc oil, 
3 - 3 HM chicken wings, salad, carrots, quest bar
5 - carrot, pb2, glass o red
715 - spag squash, chicken, pesto

ZWOW #77

ZWOW # 77

4rft

•                1 minute Jump Rope

•                20 kB 1 arm Swings (ea.) #26

•                20 Jump Lunges

•                10 Lunge hold and Twist (each leg) #15

TIME:17:30

(zuzka's time: 19:30. busted!!!!!)

+ 3 min row 30/30 sprints (631m)

fri eats:
**if**
1115 - taco soup, 1/2 squash w/ coc oil, protein nana bread mug muffin
115 - 2 paleo stix, apple, 1/2 cup dried berry & nut mix
530 - glass o red & salad w/ carrots, 3 HM chicken wings
715 - sghetti sqsh &ghee, chicken, marinara