Click Here – for Weekly Benchmark/Strength Schedule – Plan Your Week Around YOUR Workouts!
Warm-up
3 Rounds
:30 Work/:30 Active Rest
-Row Hard/Row Easy (increase pace on working intervals as you go along)
1:00 Rest and Rotate
3 Rounds
:30 Work/:30 Active Rest
-Burpees To Target/Pull Up Hang
Strength
E2MOM for 10:00
Bench Press- 3 Reps
WOD
500m Row
15 Burpee Pull-ups
500m Row
12 Burpee Pull-ups
500m Row
9 Burpee Pull-ups
Level 2- 30-20-10
Level 1- 20-15-10
CFS Endurance Sunday – Southie Orange 10AM
EMOM Endurance Wod
9 Min each WOD
2 Min rest between each WOD
(EMOM work should take 45 sec or less, scale accordingly)
WOD 1
E1.5MOM – Run 200m
SA KB Hang Snatch 22 – 16 – 10 (total)
Double KB RDLs 10 – 16 -22
WOD 2
E1.5MOM – Ski Cals 13 / 10
Double KB Front Squats 22 – 16 – 10
Hollow Hold 45 sec – 45 sec – 45 sec
WOD 3
E1.5MOM – Bike Cals 13 / 10
MB Russian Twists 22 – 16 – 10 (es)
MB Elevated Rev Lunge 10 – 16 – 22 (es) (45#plate as riser)
At Home WOD
AMRAP: 10
60 Jumping Jacks
30 Sit Ups
15 Plank Ups
then
2 Rounds for Quality
Moon the Skies with OH Reach – 5 Reps
Downward Dog – 2:00 Total