Weekly Strength/Benchmark Schedule – Click Here
Warm-up
Run 1 Loop (535m)
Then EMOM 6
Odd- 50 Double Unders
Even 1- 15 Kettlebell Swings
Even 2- 20 Jumping Lunges
Even 3- Plank Hold
WOD
“Mother Crusher”
800m Run
50 Kettlebell Swings (1.5,1)
400m Run
50 Double Unders
200m Run
50 Sit-ups
100m Walking Lunges
50 Sit-ups
200m Run
50 Double Unders
400m Run
50 Kettlebell Swings
800m Run
Level 2- (1.5/1)
Level 1- (1/0.75)
CFS Endurance Sunday – Southie Orange 10AM
AMRAP 8
0:45 on 0:15 off
Pick up where you left off in Amrap.
AMRAP 8
14/12 Cals Row
10 HRPU’s
90 second Rest
AMRAP 8
12/10 Cals Bike
10 SDHP
90 second Rest
AMRAP 8
10/8 Cals Ski Erg
10 Barbell RDLs
At Home WOD
3 Rounds
In 4 Minutes
22 Push Ups
33 Sit Ups
44 Air Squats
In Remaining Time = Max Burpees
Rest 2 Minutes