Weekly Strength/Benchmark Schedule – Click Here
Warm Up
5 Rounds
:20 on/:10 off
Russian Swings
*Hold kettlebell during :10 rest
Rest :30
5 Rounds
:20 on/:10 off
Push Ups
*Hold high plank during :10 rest
Mobility
Chest Rolling & Stretching
Strength
Bench Press
5-5-5-5-5
WOD
30-20-10-20-30
Kettlebell Swings (2,1.5)
Push-ups
Level 2- 1.5,1
Level 1- 1,0.75
CFS Endurance Sunday – Southie Orange 10AM
Endurance Row WOD
6 Rounds
60 Sec. Row Sprint for Max Cals
90 Sec. Rest
Endurance WOD
45 Sec Rest between A, B, C for each WOD
2 Min. Rest between Ski and Run WODs
Ski WOD
A. 750m Ski
B. AMRAP 3
5 KB Lunges (each side)
10 KB SDHP
C. AMRAP 3
125m Ski
5 KB SDHP or 5 Gob Squats (Athlete’s Choice)
Run WOD
A. 600m Run (800m ADV.)
B. AMRAP 3
10 KB Snatches (each side)
10 Burpees
C. AMRAP 3
100m Run
3 DB Snatches (each side) or 5 Burpees (Athlete’s Choice)
At Home WOD
AMRAP: 20
20 Burpees
40 Air Squats
60 Russian Twists
80 Jumping Jacks