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!