Weekly Strength/Benchmark Schedule – Click Here
Warm-up
2 Rounds
:45 Work/:15 Rest and Rotate
-Moon To Sky
-Bike
-Strict Toes to bar or leg raises
-Lateral Up/Overs
Strength
EMOM10
1 Front Squat
Moderate to Heavy
WOD
50/40 Calorie Bike
50 Box Jump Overs
50 Toes to Bar
Toes to Bar sub= 100 sit-ups
Level 2- 40/30-40-40
Level 1- 30/20-30-30
CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod
Athletes alternate emom movements (A. B.) every 3 minutes
WOD 1
E3MOM 18 Minutes – A. Row 30 / 20 B. Run 400 / 300m
AMRAP
30 Hang KB Snatches (35/26) (total)
30 KB Hip Thrusts (shoulders on MB)
30 Alt KB Bent Over Rows**
30 MB Russian Twists (es)
(hold KB in each hand)**
Rest 4 Minutes
WOD 2
E3MOM 18 Minutes – A. Bike 18/13 Cals B. Ski 30 / 20 Cals
AMRAP
30 MB OH Lunges (total)
30 Burpees
30 Ab Mat Situps
30 Wall Balls
At Home Partner WOD
Partner WOD
10 Rounds Each
A: 200m Run (or 1:00 Cardio)
B: Forearm Plank Hold
Switch