Weekly Strength/Benchmark Schedule – Click Here
Warm-up
5-4-3-2-1
Russian Swings x2
Uneven Push Ups* (per side)
Single Leg Hip Raises (per side)
KB Split Squats (per side)
*Performed with 1 hand on top of kettlebell
Strength
Back Rack Lunge
5 x 25ft
WOD
5-10-15-20-15-10-5
Burpee
Kettlebell Swing 2|1.5
Level 2- 1.5|1
Level 1- 1|0.75
ADV – SA DB Snatch 70/50
CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod
AMRAP 6 each WOD
90 Second Rest between WODs
WOD 1
100M Run
10 KB Squat Cleans (53/35)
WOD 2
10 Weighted Alt Single Leg V Ups (10/5)
10 Box Jumps
WOD 3
10 / 7 Cals Bike
10 Ring Rows
WOD 4
125m Ski
10 MB Sit Ups (20/14)
WOD 5
125m Row
5 SA KB Snatches (each side) (35/26)
At Home WOD
3 Rounds
1:00 Max Effort – 0:30 Rest
Burpees
Sit Ups
Alternating Lunges
Forearm Plank Hold