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Tuesday 10/16 Men
Back squat 5-5-5
Shoulder press 5-5-5
Deadlift 5

Tuesday 10/16 Women
12 x 400m View full article »

Great endurance workout from Jerred Moon. Can really help you get a sense of pacing as well.

It takes over an hour though: 20 400m runs, with 2 min. rest between each one.
Miles 1, 3 and 5: Work pace
Miles 2 and 4: Rest pace (5 seconds slower)
Watch the video to see how to do it:

Compare these pictures!

1 set of: 100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m
Rest: Walking recovery back to start
Workout Pacing: The interval speed increases from your 1=mile PR speed to your 400m PR speed as the intervals get longer.  Accelerate roughly 1.5-2 seconds per interval.
5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge (50/35lbs) View full article »

Hotel Room Workouts

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. The link above has a list of even more workouts that can be done without any equipment at all. Have fun, and enjoy a fit Feast!

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Tuesday 9/11 – Freshmen
Overhead squat 5-5-5-5
WOD2: Partner AMrAP, with one partner working at a time, the other in bottom of squat:
3 minutes of push press, 75/45lb
3 minutes of overhead squats or front squats
2 min of push press
2 min of OH or front squats
1 min of push press
1 min of OH or front squats View full article »