Weekly Strength/Benchmark Schedule – Click Here
Warm-up
90 Seconds- Max Burpee Pull Ups
Then, 2 Rounds
50′ Bottoms Up Kettlebell Walk (R)
10 Single Arm Press per side
50′ Bottoms Up Kettlebell Walk (L)
5 Windmills per side
Strength
8-6-4-2
Strict Press
Strict Pull-up
WOD
10-8-6-4-2
Burpee Pull-ups
50 ft goblet Lunge (2,1.5)*
Level 2- (1.5,1)
Level 1- (1,0.75)
*Perform the lunges after each round for a total of 5 rounds.
CFS Endurance Sunday – Southie Orange 10AM
Sprint Ladder
4 x 200m Sprint
Partner Relay Run
4 Loops Per Team (Partners Alt. Loops)
Endurance EMOM WOD
21-15-9
Row Cals
Box Jumps
KB Swings
*EMOM 100m Sprint
AT HOME WOD
21-18-15-12-9-6-3
Air Squats
Plank Ups
Bicycle Crunches