Tuesday 10/30 Women
Skill Practice: 15 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
Tuesday 10/30 Men
Back squat 5-5-5
Bench 5-5-5
Deadlift 5 View full article »
Tuesday 10/23 Men
Back squat 5-5-5
Shoulder press 5-5-5
Deadlift 5
Tuesday 10/23 Women
5 x 1000m
Rest 4 minutes View full article »
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 »
Sophomores
Tuesday
Endurance—
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.
WOD–
5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge (50/35lbs) View full article »
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!
Tuesday 9/11 – Freshmen
WOD1: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 »
