Weekly Strength/Benchmark Schedule – Click Here
Warm-up
4 Rounds
:20 on/:10 off
Bike
Rest 30 Seconds
4 Rounds
:20 on/:10 off
Ski
Then, 3 rounds of:
10 hanging single arm hip touches
5 dragon flags
Strength
Back Rack Lunge
5 Sets
10 Alt. Steps or 50’
WOD
Tabata 20s Work: 10s Rest
Toes to Bar
Bike for Calories
Sit-ups
1 Minute Rest Between Each Tabata
Score= total Reps
CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
Rest 3 minutes between each E2MOM 12
10 Ring Rows
10 Push-ups
10 Air Squats
E2MOM 12 – Row 250/200m
10 Ab Mat Sit-Ups
10 Weighted Box Jumps (holding small plate, step down)
8 Weighted Bulgarian Squats (es)
E2MOM 12 – 15/12 Burpees
10 KB Swings
10 KB SDHP
10 KB Goblet Squats
E2MOM 12 – Run 200m
At Home WOD
3 Rounds
7 Jack Knives
14 Supermans
21 Bicycle Crunches
24 Flutter Kicks
35 Air Squats
49 Jumping Jacks