Weekly Strength/Benchmark Schedule – Click Here
Warm-up
4 Rounds
:20 on/:10 off
Jump Rope
Rest 1 minute
4 Rounds
:20 on/:10 off
Assault Bike
Strength
1.Strict Press
3-3-3-3-3
2. Strict Pull-up*
5-5-5-5
*Complete between sets of presses
WOD
50/40 Calorie Bike
20 Power Cleans (155,105)
100 Double Unders
10 Power Cleans
Level 3-135,95
Level 2- 115,75
Level 1- 95, 45
ADV (205/135) for the 2nd round of power cleans
CFS Endurance Sunday – Southie Orange 10AM
Sprint Wod
4 x 200m Run
Endurance Run
1 Mile
Partner Endurance WOD
AMRAP 20
(One partner works at a time)
Ski 15/10 cals
10 KB Swings
10 Goblet Lunges **
(5 each leg)
**Resting athlete holds plank while working athlete completes lunges.
At Home WOD
Alternating Tabata
Jumping Squats
Clapping Push Ups
Rest 1 Minute
Alternating Tabata
Hollow Rocks
Supermans