Tuesday, October 3rd, 2o23 WOD

This Week's Programming

• Wed: Interval WOD

• Thu: 1 RM Press

• Fri: Reverse Hyperextensions & BB Curls

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order

• Weightlifting classes are back on Fridays

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf .

Strength

1 RM Clean

WOD

"Rising Dead"

25-20-15-10

Deadlift (set 1: 50% 1RM)

*10 Box Jumps after each set of DLs

**Increase weight ~10% of 1RM every DL Set

Monday, October 2nd, 2023 WOD

This week we'll have a couple of 1 RM tests and next week we will have 3-4 tests. We'll post the max testing schedule this week so all athletes know our 1 RM testing schedule.

This Week's Programming

• Tue: 1 RM Clean

• Wed: Interval WOD

• Thu: 1 RM Press

• Fri: Reverse Hyperextensions & BB Curls

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order

• Weightlifting classes are back on Fridays

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf .

Strength

I) Strict Ring Rows: 10-10-5-5-5

II) Strict Ring Dips: 10-8-5-5

WOD

"Quad Shredder"

9-15-21

Cals Row

Overhead Squats

Rx: 95/65

L3: 85/55

L2: 75/45

L1: 65/35

Saturday, September 30th, 2023 WOD

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order

• Weightlifting classes are back on Fridays

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf .

WOD

Complete for Time

5000m/4000m Row

Every 3 min

4 Snatches (135/95)

5 T2B

6 HSPUs