Weekly Strength/Benchmark Schedule – Click Here
Strength
DB Manmaker
5-4-3-3-3
-Work up to a challenging weight
WOD
30/25 Calorie Row
20/15 Calorie Bike
50 Lunges (25 RA lockout/25 LA lockout (50,35)
20/15 Calorie Bike
30/25 Calorie Row
Level 2- (40,25)
Level 1- (30,15)
CFS Endurance Sunday – Southie Orange 10AM
Sprint Ladder Shuttle
100m x 1, 100m x 2, 100m x 4, 100m x 2, 100m x 1
Sprint Wod
Teams of 2
AMRAP 12
15/10 Cals Ski Erg
Endurance WOD
6 Rounds
E3MOM
400m Run
15 V-Ups
At Home WOD
27-21-15-9-15-21-27
Air Squats
Sit Ups