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The Feast is always better if you stay active! Here is a boatload of workouts you could choose from that require little or no equipment, and some of which you could easily do in your hotel room. The runs would require some way to measure distance—a website like Mapometer would help. A couple of these use a jump rope—pack it if you’ve got it. Have fun, and enjoy a fit Feast!

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Out-of-class WOD:
Swans in Flight 5K / Union Jack 5K (participating is worth 6 points)

Monday 9/25—Sophomores
WOD1:
Overhead squat 5-5-5-5

WOD2: Teams of 3—relay:
2 rounds: 20 kettlebell swings — 20 deadlifts (155/115) — 20 box jump overs

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Today was the first-ever 5K on our Edstone campus! Results after the break. You can see the previous years’ Swans in Flight results here: 20162015201420132012

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Monday 9/18 — Sophomores
WOD1:
Power clean 5-5-5-5

WOD2: “The Chief” : Max rounds in 3 minutes of:
3 power cleans (135/75)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. View full article »

Monday 9/11 — Sophomores
Skill work:
Pull-up/Dip progressions

WOD 1: 8 x 3 thrusters (heavy)

WOD 2: 15 min. AMRAP:
10 box jumps, 36” (30″ box plus two 45lb plates)
2 front squats, max weight from thrusters portion

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No class on Monday—Labor Day. But we’d still like you to get three workouts in this week.

 

WOD 1– Everyone:
3 sets:
300m slower than your 1-mile PR pace — 100m easy jog
300m at your 1-mile PR pace — 100m easy jog
300m faster than your 1-mile PR pace — 100m walk
*No rest between reps and 100m walk between sets

*Workout Pacing: An athlete with a 1-mile PR of 8 min. would target their slower 300m intervals at 92-93sec, their 1-mile PR pace 300s at 89-91sec, and their faster 300m intervals at 87-88sec

Out-of-class WOD 1: AMRAP in 15 minutes: Run 400m, 15 front squats (95/65)

Out-of-class WOD 2:
“Cindy”
(*including all freshmen): 20 min AMRAP: 5 pull-ups; 10 push-ups; 15 squats
*Sophomores—if you completed “Cindy” last week, complete:
“Wittman”: 7 RFT: 15 kettlebell swings (53/35); 5 power cleans (95/65); 15 box jumps (24”/20”)

WOD 1 (everyone): Four Runs — For total distance:
7 min run / 6 min rest
5 min run / 4 min rest
3 min run / 2 min rest
1 min run

 

WOD 2 (frosh):
Front squat 5-5-5

“Benchmark” 10 min AMRAP: 200m run; 10 deadlifts, 135lb; 10 burpees

 

WOD 2 (sophs):
“Cindy”:
20 min AMRAP: 5 pull-up, 10 push-up, 15 squat — or …

“Wittman”: 7 RFT: 15 KB Swings 53/35, 15 Power Cleans, 95/65, 15 Box Jumps (24”/20”)

 

Out-of-class WOD (frosh): 3 rounds for time: 15 mountain climbers (L+R=1); 15 squats; 60 seconds hollow body hold (accumulated)

Out-of-class WOD (sophs): For time: Walking Lunge, 100 m // Run, 800 m // 100 Air Squats