Weekly Strength/Benchmark Schedule – Click Here
Warm-up
Partner Up!
P1 – 15/12 Calorie Row
P2 – Bandy Press
Switch
P1 – 15/12 Calorie Row
P2 – Bandy Bent Over Rows
Switch
P1 – 15/12 Calorie Row
P2 – Bandy Pull Aparts
Switch
Strength
Bench Press
3-3-3-3-3
Complete 5 bent-over rows on each side after each set
WOD
15 Minute AMRAP
30/25 Calorie Row
30 Push-ups
20/15 Calorie Row
15 Toes to Bar
Level 2- 20 Push-ups/10 toes to bar
Level 1- 15 push-ups, 7 toes to bar, 20/15, 12/10 row
CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod
E3.5MOM Complete 1 Round
Athletes must complete round in 3 mins. or less or stop work at 3 min mark.
(Full Sprint Each Round)
3 Rounds
400m Run (ADV: 1 Loop)
15 Wallballs
3 Rounds
500m /450m Row (ADV: 600m/ 450m)
50 Double Unders
3 Rounds
500m /450m Ski Erg (ADV: 600m/ 450m)
15 Box Jump Overs
At Home WOD
Ascending AMRAP:10
2,2,2,4,4,4,6,6,6…
Jumping Squats
Jack Knives
Clapping Push Ups