💎 Diamonds are Cut on these Calves!! 💎
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
Strength
Jerk Balance
3 sets of 3, starting at 40% 1 RM Jerk and building
Split Jerk
3 sets of 3 @ 60-70%
3 sets of 2 heavier than 70%
WOD
"Ski Ya Later"
21-15-9
Pushups
Situps
Ski Cals (or erg of choice)
Dani showing off some Power Cleans!!
This Week of Programming
Fri:Â Jerk/ Push-ups, Sit-ups, Ski
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
Strength
Cleans
Clean Complex
4s sets of 1 :
Clean, Power Clean, Hang Power Clean
Start at 70% and build to a moderate-heavy load
Then,Â
3 sets of 1 to heaviest Power Clean weight
WOD
"20.2"
AMRAP 20 minutes
4 dumbbell thrusters (50/35)
6 toes-to-bars
24 double-unders
L3: 45/30
L2: 40/25
L1: 35/20
This Week of Programming
Thu: Cleans/ "20.2"
Fri:Â Jerk/ Push-ups, Sit-ups, Ski
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
Strength
Bench Press
4 sets of 5 starting at ~65% and building to heaviest 5 rep load
3 sets of 2-3 Building from previous heavy load
WOD
"Powder to the People"
AMRAP 10 minutes
3 Muscle Ups
6 Shoulder to Overhead BB (135/95)
9 Box Jump Over (24/20)
L3: 115/75
L2: 95/65
L1: 75/55