Weekly Strength/Benchmark Schedule – Click Here
Warm-up
2 Rounds
:45 on/:15 Rest and Rotate
-Bear Crawl
-BB Floor Press (ADV – in Hollow Position)
-Moon To Sky
Mobility
Chest
Hip Flexors
Strength
E2MOM14
Bench Press- 3 Reps
WOD
30 Front Squats for Time (185|125)
*Every time you break, complete 5 wall climbs
Level 4- 155, 105
Level 3- 135, 95
Level 2- 115, 75
Level 1- 95,55
ADV- 50 FT Handstand Walk
CFS Endurance Sunday – Southie Orange 10AM
12 Min. Per Wod / 3 Min Rest Between WODs
WOD 1
1 Min. Max Reps KB Goblet Squats
Run 1200m / 2 Laps
In Remaining time AMRAP
8 Burpees
8 Wallballs (20/14)
8 Russian Twists (each side)
WOD 2
1 Min. Max Push-ups
Bike 60 / 40 Cals
In Remaining time AMRAP
8 KB Floor Press
8 KB Pull Overs (on box)
30 Mountain Climbers (total)
WOD 3
1 Min. Max Hollow Rocks
1500m /1250m Row
In Remaining time AMRAP
8 KB SDHP ( 1.5 / 1 )
8 SA Deadlifts (Total)
8 Ab Mat Sit Ups
(Cardio Scaling Option is Not Gender Based. Shoot for finishing cardio in 6 minutes or less.
If you can; row 500m in 2 min or less, row 1500m. run a mile in 8 min or less, run the 1200m)
At Home WOD
5 Rounds
0:40 on – 0:20 off
– Burpees
– Air Squats
– Hollow Hold
– Bridge Up Hold