Weekly Schedule/Benchmark Schedule – Click Here
Warm-up
2 Rounds
250M Row
5 Hand Release Push Up with 3 second negative on the way down
10 Hamstring Curls on Rower
5 Moon To Sky
Strength
E2MOM14
3 Box Squats
WOD
750m Row
40 Push-ups
500m Row
30 Push-ups
250m Row
20 Push-ups
Level 2- 30-20-10
Level 1- 20-15-10
CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod Chipper
Rest 2 Minutes after each round
Bike Cals 26/21 – 20/15 – 14/9 – 20/15 – 26/21
Ring Rows 21- 15 – 9 – 15 – 21
Ski Cals 26/21 – 20/15 – 14/9 – 20/15 – 26/21
MB Russian Twists 21- 15 – 9 – 15 – 21
Run Meters 400 – 300 – 200 – 300 – 400
1 round = (bike + ring + ski + twists + run)
At Home WOD
3:00 Any Cardio
2:00 Air Squats
1:00 Sit Ups
1:00 Plank Hold
2:00 Lunges
3:00 Any Cardio
then
Foam Roll Thighs – 2:00 Total
Wall Couch Stretch – 2:00 Total