Sunday:
Run 5 km
This is an all out effort for time.
Monday, in P.E.:
Strength: Back Squat 10×2 at 60% 4RM, dynamic effort, rest as needed between sets
CF WOD
Wednesday, in P.E.:
Strength: Sumo Deadlift High Pull 7×3 at 60% 4RM every 45 secs
CF WOD
On your own:
CFE WOD: For time: 150 Squats — Run 800 m — 150 Air Squats
Run: 6x 600 m, Rest 2 mins between efforts.
2-min push-up challenge
In class EWOD:
EWOD = 8 x 20:10 of shuttle sprints the full length of gym (4 minutes total of run for 20 seconds, rest for 10 seconds; just continue running from wherever you stopped)
WOD: Golden Corral Buffet, part 2
The workout is AMRAP in 9 minutes:
9 reps of the first exercise
9 reps of the second
1 trip the width of gym and back (using 1 method both ways, or 1 down, 1 back)
In-class EWOD: Fast and Slow
6 minutes of:
30 seconds sprint
30 seconds easy jog
WOD: Golden Corral Buffet
The workout is AMRAP in 8 minutes of your designed workout.
Post workout and completed work to comments. e.g.: “I did: 9 pull-ups, 8 deadlifts (95lb), 7 double-unders. I got 5 rounds+6 deadlifts.”
In class SWOD: 4-rep max shoulder press
WOD: Sprints and Ruck Runs
For 15 minutes, keep traveling back and forth between markers at 100m with rotating cycles of:
Do not rest. If you have to slow down, do so on the sandbag runs and walks, but keep sprints at maximum intensity. As much as possible, save sprints for right after the walks.
WOD: Three runs
Run 400m (from JAFH side door, around parking lot)
Rest 2 min.
Run 800m (to second IA driveway and back)
Rest 3 min.
Run 1600m (touch a pylon at edge of Grand Mall and come back)
In-class SWOD: Back squat 4-rep max
