Tuesday, January 7th, 2024 WOD

This Week of Programming

• Wed: Bench Press, Gymnastics WOD

• Thu: Cleans, "Grettel"

• Fri: Split Jerk, no WOD planned

KSCF Notes

• It's the New Year and refining our diet as a core principle to our daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

​​Back Squat

Every 90 seconds for 8 sets of 3

• Building to the heaviest load possible starting @ 70%

WOD

"Powder to the People"

AMRAP 10 minutes

3 Muscle Ups

6 Shoulder to Overhead BB (135/95)

9 Box Jump Over

L3: 115/75

L2: 95/65

L1: 75/55

Monday, January 6th, 2024 WOD

Sam P. showing how to keep to the standards

This Week of Programming

• Tue: Back Squat, "Powder to the People"

• Wed: Bench Press, Gymnastics WOD

• Thu: Cleans, "Grettel"

• Fri: Split Jerk, no WOD planned

KSCF Notes

• It's the New Year and refining our diet as a core principle to our daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

Snatch

• 2 sets of 3 @ 65%

• 3 sets of 2 building in weight from last set

• 2 set of 1 at heavy single for the day

WOD

"Mama Odie's Soup"

21-15-9

Kettlebell Swings (53/35)

Sit-Ups

*200' Front Rack Carry after each round (100'/arm)

Saturday, January 4th, 2024 WOD

KSCF Notes

• 
  

• 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

EMOTM for 30 min

One partner working at a time:

3 rounds of

Max Burpees

Max Pull-ups

Max Thrusters (95/65)

Max Box Jumps (24/20)

Max T2B

*one athlete completes the movement and the next minute partner 2 completes the same movement