Weekly Strength/Benchmark Schedule – Click Here
Warm-up
3 Minutes Bike or Ski Erg
Then 3 Rounds
5 Strict Press
:30 Ring Support
*Increase weight each round as able.
Strength
Push-jerk
3-3-3-3-3
WOD
40/30 Calorie Bike
20 Shoulder to Overhead (155,105)
40/30 Calorie Ski
20 Ring Dips
Level 2- (115,75)
Level 1- 30/20 Cals, (75,45), Push-ups
ADV – 30 reps of each
Row Sub – 50/40 cals
Run Sub – 800m
CFS Endurance Sunday – Southie Orange 10AM
Endurance Sprint WOD
Double Unders (unbroken sets)
10-20-30-40-30-20-10
100m Sprint after each completed set
Endurance WOD
E2MOM 8
250m Row
10 Burpees over the Rower
Plank hold in remaining time
Rest 90 sec.
AMRAP 2
Barbell Thrusters (45/35)
(5 Burpees every time the barbell is put down)
Rest 90 sec.
E2MOM 8
200m Run
12 Ring Rows
Max V-Ups in remaining time
At Home WOD
Teams of 2
40 Burpees
80 Hollow Rocks
120 Air Squats
80 Sit Ups
40 Burpees