111124-111524Monday Strength Deadlifts 4 x 3 work to 75%:03 Pause at the knee Mash Potatoes 3 rounds 500/450m row20 Wall Balls *BAF Option: 3 Rounds 400/350m row15 Wall Balls Tuesday Partner “Chief” Ten 2:00 intervals Partner 1 goes for 2 mins, Partner 2 goes for 2 mins. Pick up where your partner left off. 3 power cleans (135/95)6 push-ups9 air squats BAF Option: 3 DB Power Cleans 6 Push Ups 9 Air Squats Wednesday Dressing 4 Rounds 400m Run 10 Burpees 10 Box Jumps BAF Option*3 Rounds 400m Run or 800m C2 Bike8 Up Downs 8 Alt. Step Ups Finisher2-3 Rounds10 DB Hammer Curls12 Plate Front Raises20 Standing Tricep Extension w/ band 1:00 Plank ThursdayTurkey & Gravy4 Rounds 2:00 on / 1:00 off 15 Daul DB Deadlifts 50/3515/12 Cal Row Max Pull Ups in the time remaining BAF Option:4 Rounds 2:00 on / 1:00 off 12 Dual DB Deadlifts 12/9 Cal RowMax Ring Rows FridaySweet Potato Pie AMRAP X 18 Min 15/12 Cal Echo Bike12 front squats (115/85) 20 sit-ups *BAF Option: AMRAP x 18 10/7 cal Echo Bike 9 DB front squats 15 sit-ups
Monday Strength Deadlifts 4 x 3 work to 75%:03 Pause at the knee Mash Potatoes 3 rounds 500/450m row20 Wall Balls *BAF Option: 3 Rounds 400/350m row15 Wall Balls Tuesday Partner “Chief” Ten 2:00 intervals Partner 1 goes for 2 mins, Partner 2 goes for 2 mins. Pick up where your partner left off. 3 power cleans (135/95)6 push-ups9 air squats BAF Option: 3 DB Power Cleans 6 Push Ups 9 Air Squats Wednesday Dressing 4 Rounds 400m Run 10 Burpees 10 Box Jumps BAF Option*3 Rounds 400m Run or 800m C2 Bike8 Up Downs 8 Alt. Step Ups Finisher2-3 Rounds10 DB Hammer Curls12 Plate Front Raises20 Standing Tricep Extension w/ band 1:00 Plank ThursdayTurkey & Gravy4 Rounds 2:00 on / 1:00 off 15 Daul DB Deadlifts 50/3515/12 Cal Row Max Pull Ups in the time remaining BAF Option:4 Rounds 2:00 on / 1:00 off 12 Dual DB Deadlifts 12/9 Cal RowMax Ring Rows FridaySweet Potato Pie AMRAP X 18 Min 15/12 Cal Echo Bike12 front squats (115/85) 20 sit-ups *BAF Option: AMRAP x 18 10/7 cal Echo Bike 9 DB front squats 15 sit-ups
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