Weekly Strength/Benchmark Schedule – Click Here
Warm-up
400m Run
Then Alternating Tabata:
– L-Sit on Rings
– Supermans
Strength
Hang Power Clean
8-6-4-2
WOD
AMRAP 10
20 Sit-ups
15 Deadlifts (185,125)
10 Ring Dips
Level 2- 155,105
Level 1- 115, 75
CFS Endurance Sunday – Southie Orange 10AM
Alternating Endurance EMOM
90 Seconds Rest Between Stations
EMOM9
Odd: Bike 10/8 (Adv:12/10)
Even: 20 Air Squats (Adv: 25)
EMOM9
Odd: Run 150m (Adv: 200m)
Even: 15 Ring Rows
(Adv: Feet on Box)
EMOM9
Odd: Ski 10/8 Cals
Even: 45 Second Plank Hold
(Adv: Weighted)
EMOM9
Odd: Row 18/15 Cals
Even: 25 Row Tucks
(Adv: Row Pike Ups)
At Home WOD
3-6-9-12-15-18-21-27
Plank Ups
Bicycle Crunches
Alternating Bounding Lunges