Weekly Strength/Benchmark Schedule – Click Here
Warm-up
2 Rounds
:40 Work/:20 Rest and Rotate
-Moon To Sky
-Heel Taps Up and Over Kettlebell
-Single Arm Kettlebell Strict Press Right Arm
-Single Arm KB Strict Press Left Arm
-Jump Rope (Singles Round 1/Doubles Round 2)
Strength
EMOM10
Thruster- 1Rep
WOD
15 Minute AMRAP
60 Double Unders
40 Sit-ups
20 Kettlebell swings (1.5,1)
L2- Half Double Unders
L1 – 120 Singles/(1/.75)
CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod
3 Rounds Per Station / 2 Minutes Per Round / 30 Seconds Rest Between Each Round
1 Minute Rest Between WODs
Complete Buy In Then AMRAP
Buy In – Decreases Each Round
AMRAP Increases Each Round (Reps Start At 3+3 Ascending by 1’s)
WOD 1
Buy In
Ski Cals – M: 16 > 12 > 8 W: 13 > 9 > 5
AMRAP
Burpees + Mountain Climbers
WOD 2
Buy In
Run – 300m > 200m > 100m
AMRAP
KB Swings + Ab Mat Situps
WOD 3
Buy In
Bike Cals – M: 16 > 12 > 8 W: 13 > 9 > 5
AMRAP
MB Squat Cleans + Ring Rows
WOD 4
Buy In
Row – M: 300m > 250m > 200m W: 250m > 200m > 150m
AMRAP
KB SDHP + Erg Row Tucks
At Home WOD
3 Rounds
22 Burpees
33 Air Squats
44 Sit Ups
then
2 Rounds for Quality
Foam Roll Mid Back – 2:00
Couch Stretch Against Wall – 1:00 x Side