Weekly Strength/Benchmark Schedule – Click Here
Warm-up
1 Minute Max Cal Row
:30s Shoulder Taps in High Plank (ADV -in HSPU)
:30s Rest
1 Minute Max Cal Row
:30 Pull Up Hang (ADV- Chin over bar)
:30s Rest
1 Minute Max Cal Row
:30s Fast Mountain Climbers
Strength
Bench Press
3-3-3-3-3
WOD
3 Rounds
1 Minute Max Calories on the Rower
:30s Max Push-ups
:30s Rest
1 Minute Max Calories on the Rower
:30s Max Strict Pull-ups
:30s Rest
Score= Total Row Cals, Total Strict Pull-ups, Total Push-ups
Coaches Note: There is no transition time accounted for, so consider that when rowing/skiing
CFS Endurance Sunday – Southie Orange 10AM
Endurance Run WOD
2 Mile Run
Endurance WOD
4 Rounds
(1 Minute at each movement / 90 sec. rest between rounds)
Alt. KB Side Squat
KB Swings
Pushup
Bicycle Twists
At Home WOD
5 Rounds
10 Burpees
15 Hollow Rocks
20 Air Squats
Rest 1 Minute