Weekly Strength/Benchmark Schedule – Click Here
Warm-up
Coach‘s Choice
Strength
Power Snatch
2-2-2-2-2
WOD
60 Double Unders
30 Kettlebell Swings (2,1.5)
15 Shoulder to Overhead (135,95)
30 Kettlebell Swings (2,1.5)
60 Double Unders
Level 2- (115,75)
Level 1- (95,55)
ADV- (165,110); Heavy Rope
CFS Endurance Sunday – Southie Orange 10AM
Endurance Sprint Wod
5 Rounds
250m/200m Row
200M Run
Rest 1 Minute
Partner Endurance Wod
One partner works at a time.
(Partition reps however)
Only 1 Athlete completes E1.5MOM each round
In 9 Minutes
120 Burpees For Time
At Start & Every 90 seconds
15 Box Jumps
Rest 90 Seconds
In 9 Minutes
140 Ab Mat Sit ups For Time
At Start & Every 90 seconds
12 / 9 Cals Bike
At Home WOD
AMRAP: 15
50 Jumping Jacks
25 Mountain Climbers
50 Alternating Bicycle Crunches
25 Air Squats
Weekly Midline
WOD 1
Double Tabata Alternating
:20 work/:10 Rest
8 Rounds of Each Movement
Strict Toes to Bar or Leg Raises
KB Russian Twist
WOD 2
:40 Work/:20 Rest & Rotate
Weighted Side Plank Right Side
Mt. Climbers
Weighted Side Plank Left Side
Reverse Crunch