Benchmark/Strength Schedule – Click Here
Warm-up
In 3 minutes
Run 400m
AMRAP Russian Swings
Rest 1 minute
In 3 minutes
Run 400m
AMRAP Goblet Squats
ADV – SA KB OHS
Strength
EMOM10
3 Box Squats
WOD
100 Kettlebell Swings for Time (2,1.5)
E3MOM
400m Run
*Workout starts with the run
Level 2- (1.5,1) 300m Run
Level 1- (1,0.75) 200m Run
CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance Sprint WOD
14 minutes each station
2 Min rest between stations
RUN
AMRAP (Both athletes work at the same time).
200m Run
10 Burpees
0:40 Rest
BIKE
Cals Buy In (One athlete works at a time. Partition calories anyway)
100 M/M
70 F/F
85 M/F
Then
AMRAP (One athlete works at a time. Follow the leader style at each movement).
40 Double Unders
20 Curtsy Lunges (total)
10 KB SDHP (53/35)
ROW
One partner works at a time and completes all four movements.
100m Row Sprint
5 Pushups
10 Air Squats
15 AB Mat Sit-ups
At Home WOD
3 Rounds
33 Burpees
33 Jumping Squats
33 Hollow Rocks
then
World’s Greatest Stretch – 5:00 Total