Weekly Strength/Benchmark Schedule
Warm-up
3 Rounds
:20 on / :10 off
1. Burpees
2. Bicycle Abs
3. Jumping Jacks
4. Plank Hold
Strength
Deadlift
5-5-5-5- Straight Sets
WOD
Tabata Stations
20s Work:10s Rest x8
1. Assault Bike
2. Burpees
3. Ski Erg
4. Sit-ups
Rest 1 minute between stations.
Your score is the sum of all of your lowest number of reps/exercise
CFS Endurance Sunday – Southie Orange 10AM
Sprint WOD
EMOM 10 – 100m Sprint
Endurance WOD
3 Rounds
In 10 minutes
400m Run
10 OH MB Lunges Each Leg
20 MB Facing Burpees
10 OH MB Lunges Each Leg
400m Run
AMRAP Med Ball AbMat Sit-Ups
Scaling Options Given In Class
*Class Counts Toward Weekly Total
At Home WOD
4 Rounds
18 Alternating Shoulder Taps
16 Alternating Cossak Squats
14 Alternating Backwards Lunges
12 Jack Knives