Weekly Strength/Benchmark Schedule – Click Here
Warm-up
1 Min Jump Rope
30 Sec Shoulder Taps in High Plank
1 Min Jump Rope
30 Sec Hand Release Push Ups
1 Min Jump Rope
30 Sec Inchworms w/ Push Up
1 Min Jump Rope
30 Sec Push Ups (ADV- Clapping Push Ups)
Strength
Close Grip Bench Press*
3-3-3-3-3
*immediately after each set complete 15/10 diamond push-ups. Use bands where necessary.
WOD
21 Toes to bar
42 Sit-ups
63 Double unders
15 Toes to Bar
30 Sit Ups
45 Double Unders
9 Toes to Bar
18 Sit Ups
27 Double Unders
L2 – Half Double Unders
L1 – Knee-Ups/Double the singles
CFS Endurance Sunday – Southie Orange 10AM
Endurance Bike Sprint WOD
8 Rounds
0:20 on / 0:20 off
Alternate with a Partner to Accumulate Max Calories
Endurance WOD
AMRAP 12
Row 300m / 250m
8 SA KB Clean (es)
16 Erg Row Tucks
*(63-45-27 Double Unders )
Rest 3 Minutes
AMRAP 12
Ski 15 / 10 Cals
10 KB Bent Over Rows (es)
10 Single Leg V-Ups
*(21-15-9 Burpees)
*(Complete set of reps after each round)
At Home WOD
3 Rounds
12 Hand Release Push Ups
24 Alternating Lunges with Twist
36 Russian Twists (each side)
24 Alternating Cossak Squats
12 Hand Release Push Up