Click Here – for Weekly Benchmark/Strength Schedule – Plan Your Week Around YOUR Workouts!
Warm-up
2 Rounds
:40 Work/:20 Rest & Rotate
-Bike
-Pull Up Hang (Round 2 pull up with 5-7 second negative)
-Heavy Russian Swing
-Moon To Sky
Strength
Weighted Pull-up
5-4-3-2-1
Scale- Controlled Negative. Add some weight for the lesser reps for an extra challenge
WOD
For Time
50/40 Calorie Bike
40 Kettlebell Swings (2,1.5)
30 Overhead Squats (95,65)
Level 2- 75,50
Level 1- 50,35
CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod
AMRAP 12
400m Run
20 Pushups
250 Row
Rest 3 minutes
AMRAP 12
20 Ring rows
12 OH SA KB Lunges (total)
250m Ski
Rest 3 minutes
AMRAP 12
20 Vups
20 Box Jumps
200m Run
At Home WOD
3 Rounds
20 Burpees
40 Alternating Lunges
60 High Plank Alt. Shoulder Taps
80 Russian Twists (40 x Side)
then
2 Rounds for Quality
Foam Roller Overhead Stretch – 1:00
Alternating Mountain Climbers – 1:00