8a & 9a: Thanksgiving with the Girls...
Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions...
Angie's House: 20 Pull-ups 20 Push-ups 20 Sit Ups 20 Air Squats
Helen's House: 400 m Run 21 KBS (24kg/16kg) 12 Pull-ups
Fran's House: 15 Thrusters (95/63)
Nancy's House: 400 m Run 15 OHS (95/63)
Grace/Isabel's House: 20 GTO (95/63)
Kelly's House: 400 m Run 30 Box Jumps (24"/20") 30 WB (20/14)
"Fight Gone Bad!" In this workout you move from each of five stations after 1:00. The clock does not reset or stop between exercises.
Three (Championship is FIVE) rounds of:
Wall-ball, 20 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 24/20" box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)
1:00 Recovery
Level 1: The Five Frans - #65/#45 and jumping pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 2: The Five Frans - #75/#55 and jumping pull-ups– If athlete can complete all intervals in the time cap, then move to next level.
Level 3: The Five Frans - #85/#60 and jumping pull-ups– If athlete can complete all intervals in the time cap, then move to next level.
Level 4: The Five Frans - #65/#45 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 5: The Five Frans - #75/#55 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 6: The Five Frans - #85/#60 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 7: The Five Frans – Rx Fran -Work to complete Fran for all intervals under 3:00 – if you complete all, you are a GOD