Weekly Strength/Benchmark Schedule – Click Here
Warm Up
2 Rounds
:40 on/:20 off
Mountain Climbers
Box Crunches
Lateral Up & Overs
Plank Hold
Strength
Sumo Deadlift
5-5-5-5
WOD
21-18-15-12-9
Hang Power Cleans (115,75)
Box Jump Overs
Level 2- (65,45)
Level 1- (55,35)
CFS Endurance Sunday – Southie Orange 10AM
Alternating Endurance EMOM
2 minutes Rest Between Stations
EMOM8
Odd: Bike 10/8 (Adv: 12/10)
Even: 3 Wall Climbs (Adv: 5)
EMOM8
Odd: Row 18/15 Cals
Even: 25 Row Tucks
(Adv: Row Pike Ups)
EMOM8
Odd: Run 150m (Adv: 200m)
Even: 10 OH Plate Lunges (Adv: 14)
EMOM8
Odd: Ski 10/8 Cals
Even: 45 Second Hollow Hold
(Adv: Weighted)
At Home WOD
5 Rounds
20 Alternating Ice Skater Lunges
15 Air Squats
10 Burpees
Cash Out
25 Supermans
50 Hollow Rocks
25 Supermans