Benchmark/Strength Schedule – Click Here
Warm-up
3 Minutes of Jump Rope
Then
3 Rounds
10 Scap Push ups
10 Bandy lateral shoulder steps in each direction
Strength
Bench Press
3-3-3-3-3
2. Pendlay Row
5-5-5-5-5
WOD
12 Minute AMRAP
15 Deadlifts (185,115)
10 Ring Dips
45 Double Unders
Level 2- (135,95)
Level 1- (95, 65), Bench Dips
At Home WOD
3 Rounds
20 Reps Each
– Side Lying Leg Raises x Side
– Hollow Rocks
– Supermans
– Plank Ups
then
Moon the Skies – 5 Total
Alternating Scorpions – 20 Reps Total
CFS Endurance Sunday – Southie Orange 10AM
7 Min. Per Station
Descending Triplet
Reverse Order if completed before time expires.
2 minutes rest between stations
1. Run
Run – 300m, 250m, 200m, 100m, 50m
Push Ups – 16 to 8 (by 2’s) / 14 to 6 (by 2’s)
Ab Mat Sit Ups – 45 to 5 (by 10’s)
2. Bike
Bike Cals – M: 15 to 3 (by 3’s) / W: 12 to 4 (by 2’s)
KB Curtsey Lunges – 16 to 8 (by 2’s) total
KB Lying Triceps Extensions – 16 to 8 (by 2’s)
3. Ski
Ski M: 18 to 10 (by 2’s) / W: 14 to 6 (by 2’s)
SA KB Cleans (e.s) – 16 to 8 (by 2’s)
Box Step Ups (no weight, move fast) (e.s) – 16 to 8 (by 2’s)
4. Row
Row Cals – M: 18 to 10 (by 2’s) / W: 14 to 6 (by 2’s)
Lateral Hops Over Rower – 16 to 8 (by 2’s)
Ring Rows – 16 to 8 (by 2’s)