Freshmen:
4 rounds:
5 squats
20 seconds of sit-ups
10 seconds rest
Sophomores:
100 reps of barbell movements
4 burpees EMOM
Category: . P.E. Women
Today’s tests. Again, record thoughts to comments—and, if you’re brave, your results!
- 1 mile run
- Max push-ups, 1 set
- 250m row
- 1 min. max squat thrusts
- Body fat test
Also, before class on Monday, please complete the following out-of-class benchmark workout:
- 2K row
Welcome to P.E.! Here’s what we did today. Record thoughts to comments—and, if you’re brave, your results!
- Max squat jumps, 1 set
- Max strict pull-ups, 1 set 3
- 2 min. max sit-ups
- 300m shuttle run 3
- Bodyweight
- Waist measurement (belly button height)
Most points = best class
1) Leave It on the Floor — whole class
AMrAP – 4 minutes:
1 minute burpees
1 minute mountain climbers
1 minute sit-ups
1 minute jumping alternating lunges
Each person keeps track of total reps.
At end, add points per person (sets of 10 reps) per team; divide by # team members
10 points to winning team
(see remaining events after jump)
Women: Frosh vs. Sophs
As a team, half of group with medicine balls (8 to 12 lbs)
Two-mile cross-country course, with these obstacles:
25 partner ball slams
25 walking lunges (with medballs)
160m Piggyback ride (switch as needed)
Medball wheelbarrow length of field goal to goal (partner on ground must push ball)
25 partner medball situps (each time ball touches ground = 1 rep)
400m run with medballs locked out overhead
200m medball partner toss back and forth while running
50 squats—all together (with medballs)
Men: Frosh vs. Sophs
As a team:
Run 1 mile, staying within 6 feet of another man in the group throughout.
Then, complete this work—it doesn’t matter who does it; x=number of people on team:
25x pull-ups
25x kettlebell swings
25x wallball shots, 20lb
25x burpees
15x clean and jerk, 135lb
15x deadlift, 185lb
2x bear crawl length of gym
2x rope climb
When all work is complete, do 50 squats together as a team, rep for rep
Post thoughts on this awesome year of P.E. to comments.
Women:
Benchmark: 5 RM shoulder press
Partner WOD:
50 Drunken burpee ball slams (25 each partner, back and forth)
50 Rings of Saturn (25 each way)
50 Partner medball situps
25 Partner clapping push-ups
Bear crawl, 1 length of gym
Broad jumps, 1 length of gym
At some point in the workout, each person does 1 rope climb or 5 ground-to-stands
Men:
Benchmarks
2 minutes max rep push-ups
5 RM deadlift
5 RM backsquat
5 RM shoulder press
Record results and improvement to comments