Monday 11/11– Women
Skill Practice: L-sit-5 min., handstand- 5 min.
WOD1: Push Press
12 minutes to find 5RM
WOD2: Tabata’s
Tabata Squat
Rest 1 min
Tabata L-sit
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Handstand Hold
Rest 1 min
Tabata Shuttle Run (width of court = 1 rep) View full article »
Monday 11/4– Women
Skill Practice:10 minutes
WOD1: Deadlift
12 minutes to find 5RM
WOD2: 14 min AMRAP:
400m run
20 Deadlifts (185/135; scale to 60% of 5RM)
20 push-ups
20 Kettlebell Swings (53/35) View full article »
Monday 10/28 Women
Skill Practice: 10 minutes
WOD1: Back Squats
10 min EMOM:
3 reps @70-80% of 1RM
WOD2: 3 rounds for time of:
30 sit-ups
200 m run
20 squats
200 m run
Monday 10/28 Men
Back squat- Find 5RM
Press- Find 5RM View full article »
Hello freshmen—
Sorry for not being clear about how many points each of the classes we have done has been worth for your P.E. log. Some classes have been worth 4 points, others only 3 points. Please check this list and make any corrections necessary to your P.E. log:
4 points: 8/14 Benchmarks 1 • 8/16 Benchmarks 2 • 8/23 Front squat, “Benchmark” • 8/26 Shoulder Press, Push-Up • 8/28 Hang power clean, Kettlebell swing • 8/30 Push Press, Pull-up, Goblet Squat • 9/4 Jumping • 9/11 Sumo deadlift high pull • 9/13 Medball clean, knees-to-elbow, dip • 9/16 Running training begins!
All other classes and out-of-class workouts are worth 3 points (8/19, 8/21, 9/6, 9/9).
Standard Class:
Tuesday
3:10-3:15- Warm-up
3:20-3:40- Back squat:
2 Minutes max reps at 85%
4 Minutes rest
2 Minutes max reps at 70%
4 Minutes rest
2 Minutes max reps at 55% View full article »
Standard Class:
Tuesday
3:10-3:15- Warm-up
3:20-3:50-WOD:Groups of 4
2 rounds, 2 min at each station
50ft prowler push (225/185)
50ft kettlebell front rack walk (53/35)
Max calorie row
Max push-ups
Max calorie assault bike
Max pull-ups
*2 work at a time, except on prowler
3:50-4:00- 3 sets of hollow hold for time
4:00-4:05- Shoulder Mobility View full article »
