Freshmen women:
Double alternating tabatas:
Overhead squat, 45 lb
Push-up or rope climb
3 minutes on—1 minute off—2 on, 1 off—2 on
Sophomore women:
?
Men:
Back squat 5-5-5
Press 5-5-5
Deadlift 5
Category: . P.E. Men
Freshmen women:
5 RFT:
7 push press, 45 lb
7 front squat, 45 lb
7 broad jumps
Men:
Bench press 5-5-5
Power clean – find 3RM
Freshmen women:
Three rounds for reps, 45 seconds work, 15 seconds rest each station (any order):
Ring rows
Push-ups
Goblet squat (with kettlebell)
Burpee
— Keep track of total reps for each round, and total for all three
Soph women:
?
Men:
Back squat 5-5-5
Shoulder press 5-5-5
Deadlift 5
Out-of-class workout:
•• Out-of-class WOD:
For reps and distance (3 points):
Walking lunges, 2 minutes
Run, 3 minutes (try run 90 seconds, then run back to start point)
Squat, 2 minutes
Women:
Find 5RM:
Deadlift
Shoulder press
Men:
Squat 5-5-5
Bench press 5-5-5
Deadlift 5
Women:
Find 5-rep max back squat
Freshmen women: AMRAP: 4 minutes work, 2 minutes rest, 3 minutes work:
5 back squats
10 seconds hollow body hold
Sophomore women:
Men:
Back squat 5-5-5
Press 5-5-5
Deadlift 5
“Benchmark”
3 RFT:
400m run
12 deadlifts, 135/95 lb
21 burpees