Benchmark/Strength Schedule – Click Here
Warm-up
Partner Up!
3 Rounds
P1- 12/10 Cal Ski
P2- Overhead Barbell Hold (Pressing Grip)
Switch
Strength
Strict Press
EMOM5- 2 Rep
EMOM5- 1 Rep
WOD
30-20-10
Calorie Ski
Shoulder to Overhead (115,75)
Level 2- 95,45
Level 1- 75,35
*Row/Bike Sub = Same Cals
CFS Endurance Sunday – Southie Orange 10AM
Endurance Sprint WOD
5 x 200m Run (Rest 0:30 between each run)
Endurance WOD
In 6 Minutes
15/10 Cals Bike(To Start and at Minute 3)
21-15-9
Burpees
V-Ups
Rest 90 Seconds
In 6 Minutes
250m/200m Ski (To Start and at Minute 3)
21-15-9
Box Jump Overs
Hand Release Push-Ups
Rest 90 Seconds
In 6 Minutes
200m Run (To Start and at Minute 3)
21-15-9
KB Swings
Box Step-Ups
Rest 90 Seconds
In 6 Minutes
250m/200m Row (To Start and at Minute 3)
21-15-9
Double Unders x 3
Sit-Ups
At Home WOD
4 Rounds
7 Jack Knives
14 Plank Ups
21 Russian Twists x Side
28 Air Squats
then
10 Cat/Cows
10 Bird Dogs
1:00 Downward Dog