Weekly Strength/Benchmark Schedule – Click Here
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Warm-Up
Row 300m
Partner Active Air Squat hold
Switch
Row 300m
Partner Hollow Hold
Switch
Strength
5-4-3-2-1
DB ManMaker- climb in weight
Check out this classic ManMaker demo video by Papa Bishop…
WOD
1500m Row
100 Air Squats
50 Single Arm Snatches (50,35)
Level 2- 40,25
Level 1- 30,15
CFS Endurance Sunday – 10am
Endurance Sprint Wod
7 Minutes – Max Burpee Challenge
Endurance Wod
6 Minutes per station / 90 Sec rest between stations
Run
200m Run (To Start and at Minute 3)
21-15-9
KB SDHP
V-Ups
Bike
15/10 Cals Bike (To Start and at Minute 3)
21-15-9
Supermans
Ring Rows
Run
200m Run (To Start and at Minute 3)
21-15-9
AbMat Sit-Ups
Box Step-Ups
Bike
15/10 Cals Bike (To Start and at Minute 3)
21-15-9
Hand Release Push-Ups
Lateral MedBall Toss
At Home WOD
EMOM: 16
1. 12 Push Ups
2. 15 Hollow Rocks
3. 20 Air Squats
4. 30 Russian Twists