Freshmen women:
Double alternating tabatas (20:10 work:rest): Front squats (25-45 lbs) and burpees
3 minutes work — 1 minute rest
3 minutes work — 1 minute rest
3 minutes work
Sophomore women:
AMRAP in 16 minutes (4 rounds) of 30 sec. on, 30 sec. off:
Box jumps, push press, kettlebell swings, and double-unders.
Men:
Back squat 5-5-5
Press 5-5-5
Deadlift 5
Freshmen women:
Three rounds for reps:
AMRAP in 3 minutes: 6 walking lunges, 8 medball deadlifts, 10 mountain climbers
Rest 2 minutes
Count total reps for each round and total for three rounds
Sophomore women:
2 RFT:
400m run
15 toes-to-bar
400m run
15 push-ups
Men:
Back squat 5-5-5
Bench press 5-5-5
Deadlift 5
Freshmen women:
Four RFT (rounds for time):
9 deadlifts, 25-45lb
12 squats
Run 2 laps
Sophomore women:
12 min AMRAP:
40m overhead walking lunge with medball
10 burpee pull-ups
Men:
Bench press: Find 5RM
Deadlift: Find 5RM
Freshmen women:
Squats, sit-ups
Sophomore women:
Pull-ups
Men:
Back squat—find 5-rep max
Shoulder press—find 5-rep max
