Benchmark/Strength Schedule – Click Here
Warm-up
Run 1 Loop
Then 2 Rounds
50’ Plank Drag w/ Sliders
10 V-Ups
5 Inchworms w/ Pushup
Strength
Strict Press
5-5-5-5-5
WOD
10 Minute AMRAP
5 Shoulder to Overhead (115,75)
6 Toes to Bar
7 Box Jump overs
Level 2- 95,55
Level 1- 75,35
ADV- 60,40lb DBs
CFS Endurance Sunday – Southie Orange 10AM
Sprint Wod
Run – 4 x 200m
Partner Endurance WOD
(One partner works at a time – divide reps anyway)
60-40-20
Bike (F/F 50-30-10) (M/F 55-35-15)
Ski (F/F 50-30-10) (M/F 55-35-15)
V-Ups
Box Jumps
*Every 90 Seconds 5 Burpees as a team
At Home WOD
Tabata: Air Squats
Rest 1:00
Tabata: Sit Ups
Rest 1:00
Tabata: Burpees
then
Foam Roll Quads – 2:00 x Side
Couch Stretch – 2:00 x Side
20 Arm Circles x Direction