Booty Firm Up

Part 1: 20/20 – 6 rounds

Explosive star/plank to pike jump

Part 2:   “       “

Pike leg switch/seated bicycle

Part 3:     “         “

Monkey businesspushups/flying scissors

*Part 4:     “       “

dead lift touch downs R

dynamic pushups

deadlift touch down L

See Sweat Pour

AMRAP - 20 min

deadlift (#95) - 8 reps

Alt. plyo hops (30”) - 8 reps (each side)

pull ups/Chin ups (alt each set) - 8 reps

dB thrusters (#25 dBs) - 8 reps

# sets completed: 5.25

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

Aubrie's Thanksgiving Week WO: Tues

3 Rounds of the following:

Squat Thrust with Bent Row Chain (#55) - 1 ----> 5 reps

DB Push Up to Row (#15 dBs) - 20 Total Reps

Chin ups to Failure - 7/7/6

DB Single Arm Row (35#) - 12 Reps

Twisted Climber - 20 Reps Each Side

Stability Ball Crunch, Oblique Crunch - 20 Reps

Bench Reverse Crunch - 20 Reps

TIME: 22min 35s

Notes:

- aubrie did 5 rounds but I went heavier on some exercises and only did three.

+       JR 20 min (10/20s -- 40 rounds)

Amazing Abs

5 min yoga warm up

Part 1: 10/10 - 9 rounds

kick ups - ave. 16

mnt. climber peaks - ave 13

Part 2: 10/30 - 9 rounds

side plank knee tuck (alt) - 17/17/18/18/19

prisoner get up - 6/6/6/6

Part 3: 10/10 - 9 rounds

plank jumps - ave 8

kneehugs - ave 5

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

Better Hard Than Soft

5 min yoga warm up

20 min cD -- go for max. sets!

overhead walking lunge (#25) - 12 reps

handstand chest taps - 6 reps

bench split hops - 12 reps each side (24 total)

plank pushup/rev fly (#10) - 12 reps

ball pike - 12 reps

box hops (20”) - 12 reps

# sets: 4 5/6

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

Kiss My Tight Ass

5 min yoga warm up

5/40s -- 24 rounds:

dynamic squats 37/34/35

sumo push up - 19/16/18

one leg bridge L - 29/29/30

one leg bridge R - 29/30/31

one leg burpee L - 6.5/7/7

one leg burpee R - 5.5/6/6.5

prisoner get up - 6/6/6.5

tricep leglift - 20/20/23

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

Prepping everything i need for my trip on friday! When i travel (and i travel a lot) i tend to pack more food than clothing so i’m always prepared and never have to eat some disgusting airport/airplane food. You can ALWAYS find somewhere to wash your clothes or buy more. You can’t always find acceptable food. Remember, just because you eat it, doesn’t mean its food.

My plane food:

- whey protein in shaker cup

- huge water bottle

- tea bags

- fruit

- pre cooked meat

- veggie sticks

- raw nuts

- protein lemon bars (recipe can be found in my notes on facebook)

- organic turkey jerky

Last time, i tried to go through security with a can of coconut milk. The TSA agent found it and shook it and since it is technically a solid at room temperature it didn’t make any noise so she looked at my all confused. When i informed her that coconut fat is SOLID AT ROOM TEMPERATURE and therefore they should let me on the plane with it, i could see i was thinking on a level well beyond her competence so she called in a fellow tsa agent for a second opinion. MISSION FAILURE! They made me surrender it...that dangerous, dangerous coconut milk.

The Get Slick 300

3 rounds of:

dead lift (#95) - 20 reps

kB swing/leglift L (#26) - 20 reps

kB swing/leglift R  - 20 reps

side burpees - 20 reps

sprinter abs - 20 reps

Time: 18min 53s

NOTES:

- totally thought i was going to die.

+       JR 20 min (10s/40s -- 24 rounds)