Marathon Monday Schedule – Normal schedule in the morning and afternoon. We will be running a reduced schedule in the evening. All Levels classes will be held in Southie Green at 4,5,6 & 7pm.
Warm-up
2 Rounds
:30 on/:10 off
-Fast Feet on & Off Plate
-Plate Ground to Overhead
-Sit Ups w/ Plate Overhead
-Plate Chest Press
Strength
Push-press
3-3-3-3-3
WOD
10 Minute AMRAP
15 Thrusters (75,55)
15 Box Jump Overs
Level 2-65,45
Level 1- 55,35
CFS Endurance Sunday – Southie Orange 10AM
Endurance Sprint Wod
E3.5MOM Complete 1 Round
Athletes must complete round in 3 mins. or less or stop work at 3 min mark.
(Full Sprint Each Round)
3 Rounds
400m Run (ADV: 1 Loop)
15 Wallballs
2 Min Rest
3 Rounds
500m /450m Row (ADV: 600m/ 500m)
50 Double Unders
2 Min Rest
3 Rounds
500m /450m Ski Erg (ADV: 600m/ 500m)
18 V-Ups
Weekly Strength/Benchmark Schedule – Click Here
At Home WOD
AMRAP: 12
12 Burpees
24 Alternating Lunges
36 Shoulder Taps
48 Russian Twists
then
World’s Greatest Stretch – 2:00 x Side
Kneeling Overhead Prayer Stretch – 1:30 Total
Downward Dog – 1:00 Total