Part 1: Mile + Squats : Run the cross-country mile as a group, everyone within about 100 feet of each other. When those in the front get too far ahead, they should stop and perform air squats until those at the back catch up. Score is # of squats per person (in multiples of 10; e.g. 62 reps = 60 reps) divided by time (measured in squats per person per minute).
Part 2: 10-Minute AMrAP : As many reps as possible in any combination or any order of: double-unders, pull-ups (no bands), dips (no bands), box jumps (24″/18″), sit-ups and mountain-climbers. Score is total reps (in multiples of 10) per person per minute.
Part 3: Heavy Run : Select a weight of any type (barbells, dumbbells, kettlebells, sandbags, plates) and run as a class from east door of JAFH up around south soccer goal, around north soccer goal, and back to JAFH. Score is amount of weight divided by time (measured in pounds per person per minute).
It’s on!
E P I C ! !
Well done, students!
Part 1: Sophs: 1,070 squats/14 people, 10:09 = 7.5 squats per person per minute
Frosh: 2,060 squats/24 people, 10:08 = 8.5 squats per person per minute.
Advantage: Freshmen
Part 2: Sophs: 3,430 reps/14 people = 24.5 reps per person per minute
Frosh: 5,680 reps/24 people = 23.7 reps per person per minute
Advantage: Sophomores
Part 3: Sophs: 435 lbs/14 people, 5:06 = 6.1 pounds per person per minute
Frosh: 1,034 lbs/24 people, 4:18! = 10 pounds per person per minute
Advantage and major props: Freshmen
Total score: Sophomores – 38.1; Freshmen – 42.2
FROSH WIN!!
… what is this world coming to??
Wow, that was crazy! Sorry, Sophomores. 😀
My numbers: 0 squats in part one, 140 reps in part two, and 25lb in part three.
I loved this team workout! It was a great class bonding session as we tried to beat the Sophomores! Great job class!!
My numbers – 140 squats, 240 part 2 reps, and 85lb run.
Very fun except for the squatting during the run.
Had 85 squats, 365 reps, many different weights throughout the last run, most was 50lbs.
Great work-out freshies!
I got 55 squats and 194 reps in second part. Felt a little sickly after the run, so was slow getting into second round. Good fun over all though! I carried 30lb for the weighted run.