Wednesday, January 21st, 2025 WOD

From high above, Jane shows us what hard work looks like.

This Week of Programming

• Thu: MU Drills/ Open Workout 20.5: Rowing, WBs, MUs

• Fri:  Nothing programmed yet. Gotta see how YOU athletes feel

KSCF Notes

• Refining our diet as a core principle to your 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

Bench Press

• 1 set of 4 @ 80%

• 3 sets of 2-3 @ >80%

• 3 sets of 8-10 at heaviest load

WOD

"Broken Glass"

Complete 8 Rounds

12 Kettlebell Swings (53/35)

6 KB Box Step-Ups (24/20)

L3: 44/26

L2: 35/18

L1: 26/10

Tuesday, January 20th, 2025 WOD

Sepideh is being gritty. We'll need that for today's Strength portion.

This Week of Programming

• Wed: Bench Press/ KBS & Step-ups

• Thu: MU Drills/ Open Workout 20.5: Rowing, WBs, MUs

• Fri:  Nothing programmed yet. Gotta see how YOU athletes feel

KSCF Notes

• Refining our diet as a core principle to your 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

Death By Power Clean

EMOTM 1 clean. Add 1 rep every minute

Levels Based on 1 RM Power Clean

Rx: 70%

L3: 65%

L2: 60%

L1: 55%

WOD

"18.1"

AMRAP 20 minutes

8 Toes to Bar

10 DB Hang C&J (50/35)

12 cal Row

L3: 45/30

L2: 40/25

L1: 35/20

Monday, January 19th, 2025 WOD

This Week of Programming

• Tue: Death by Power Cleans/ Open workout 18.1 w/ Rowing, TTB, C&J

• Wed: Bench Press/ KBS & Step-ups

• Thu: MU Drills/ Open Workout 20.5: Rowing, WBs, MUs

• Fri:  Nothing programmed yet. Gotta see how YOU athletes feel

KSCF Notes

• Refining our diet as a core principle to your 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

Push Press

• 2 sets of 10 @ 65-70%

• 4 sets of 2 building to heavy load

• 1 Max Rep Set at 85% of the heaviest 2 rep load

WOD

"Bouncin' Bumps"

AMRAP 12 Minutes

8 Burpee Box Jump Overs (24/20)

8 DB Shoulder to Overhead (50/35)

8 DB Alt. Reverse Lunge

L3: 45/30

L2: 40/25

L1: 35/20