Weekly Strength/Benchmark Schedule – Click Here
Warm-up
2 Rounds
:30 on/No Rest
Kettlebell Toe Taps
Russian Swings
Burpees over Kettlebell
Kettlebell Figure-8s
Mobility
Kb Shoulder Internal Rotation Mash
Kb Anchored Thoracic Spine Extension
Strength
Push-jerk – Movement Demo
3-3-3-3-3
WOD
1200m Run
50 Shoulder to Overhead (95,65)
50 Kettlebell Swings (1.5,1)
Level 2- (75,50)
Level 1- (55,35)
CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
Every 90 Seconds Complete 1 Round.
5 Rounds Per Station
(Scale to have at least 15 Sec rest per round)
2 Minutes Rest Between Stations
Station 1
30 Double Unders
30 AbMat Sit-ups
Station 2
10/8 Cals Ski Erg
5 KB SA Bent Over Rows (es)
5 Weighted Lateral Bench Step Ups (es)
Station 3
10/8 Cals Bike
5 Half Kneeling KB Press (es)
40 Mountain Climbers
Station 4
10/8 Cals Row
10 Plank Up Downs
10 MB Squat Cleans
At Home WOD
EMOM: 20
Even = 8 Burpees
Odd = 10 Hollow Rocks