Weekly Strength/Benchmark Schedule – Click Here
Warm-up
7 min AMRAP
12/10 Cals on Ski Erg or 10/8 Cals on Bike
50’ OH Dumbbell Cary (Right Arm)
50’ OH Dumbbell Cary (Left Arm)
50’ Lunge w/ Dumbbell in Goblet Position
Strength
Overhead Squats
3-3-3-3-3
WOD
30 Alternating DB Snatches (55,35)
30 Box Jumps
30 Weighted Step-ups (2 DBs or KBs)
30 Box Jumps
30 Alternating DB Snatches
Level 2 – (45,25)
Level 1 – (35,15), 20 Reps
ADV – (70, 55)
CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
WOD 12
1 Min. Max Air Squats
Bike 70 / 50 Cals
Remaining time AMRAP
8 Ring Dips
8 Push-ups
200m Run
Rest 3 Minutes
WOD 12
1 Min. Max Hollow Rocks
1500m / 1250m Row
Remaining time AMRAP
8 KB SDHP
40 Mountain Climbers
10 V-Ups
At Home WOD
Tabata Air Squat
Rest 1:00
Tabata Push Ups
Rest 1:00
Tabata Hollow Hold