Freshmen
Tuesday
WOD1:
Hang power clean 5-5-5-5
WOD2:
10 minute AMRAP of:
7 kettlebell swings
7 push-ups
50ft walking lunge
Thursday
Freshmen:
WOD1: Shoulder press 5-5-5-5
WOD2: Triple alternating tabata (20:10 work:rest): push-up, sit-up, squat (12 min)
Sophomores
Tuesday
3 sets:
300m slower than your 1-mile PR pace, 100m easy jog
300m at your 1-mile PR pace, 100m easy jog
300m faster than you 1-mile PR pace, 100m easy jog
Rest: No rest between reps and 100m walk between sets
Workout Pacing: An athlete with a 1-mile PR of 8min would target their slower 300m intervals at 92-93sec, their faster 300m intervals at 87-88sec, and their 1-mile PR pace 300s at 89-91sec
Thursday
WOD1: Front squat: 3-3-3-3-3
WOD2: 15 minute AMRAP: 10 box jumps (30/24), 2 power cleans
Friday
WOD: 10x 200m, 4x 400m, 3x 800m
*Work/Rest 1:1. e.g. 38s run is followed by a 38s rest
If mile time is over 8:00 for guys and over 9:00 for girls- scaled version: 8x200m, 3×400, 2×800
Everyone out-of-class WOD: AMRAP in 15 minutes: Run 400m, 15 front squats (95/65)
*Scale the weight as needed. Choose a load where the fist few rounds can be completed unbroken and the later rounds can be completed with minimal breaks.
The shoulder press and tabata push-ups, sit-ups, and squats were difficult, but very rewarding! I can’t honestly say that I’m naturally thrilled about all the running we have tomorrow 🙂 but I’m excited to see improvement! Definitely enjoying this class
Enjoyed the tabata challenge. Hard work, but still fun. Glad I am doing it with our class!
The class today was really fun! I enjoyed learning how to do the kettle ball swing and the hang power clean. Excited for working the hips and upper body strength, with a good mix of leg work with the lunges. My pushups are already improving a bit! Yay!
I really enjoyed the tabata at the end. Definitely a lot easier than last year! yay improvements!
The running today was exhausting but so rewarding. I never thought I would be able to push myself to run that hard. The 1:1 ratio definitely helped. Not to mention, jumping in the pool after was great! 😉
It was a good challenge. I thought the class did a good job. Keep up the good work!
This was great. Friday was a killer though.
The out-of-class WOD for the freshman class this week was short but surprisingly exhausting–my favorite kind!
Great workout, the AMRAPS give you a good burn!