Freshmen

Tuesday
WOD 1: Push press 3-3-3-3

WOD 2: 3 rounds for reps, 45s work, 15s rest each station (alternating):
Pull-ups
Kettlebell Goblet squats
Rest 2 minutes
3 rounds for reps, 45s work, 15s rest each station (alternating):
Push press
Burpees

Thursday
WOD 1:
Every 2 minutes for 8 rounds:
80-yard shuttle run; 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back
*Post best and worst times to comments

WOD 2:
3 rounds for time of:
200m kettlebell farmer walk (53/35lbs)
20 medball cleans (20/14lbs)
20 burpees

Friday
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 60s rest 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

WOD2: 2 minutes of tabata hollow bodies (4 rounds, 20:10)

 

Sophomores

Tuesday
WOD:
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots (20/14)
1 minute of deadlifts (115/75)
1 minute of med-ball sit-ups
1 minute of hang power cleans (115/75)
Rest 1 minute

Thursday
WOD:
3 rounds for time of:
25 push jerks
50 double-unders
25 weighted step-ups
50 double-unders

*Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

Out-of-class WOD:
For time:
21 squat snatches (75/55lbs)
42 push-ups
15 squat snatches (75/55lbs)
30 push-ups
9 squat snatches (75/55lbs)
18 push-ups

*Reduce the loading and aim to complete the snatches unbroken. Try to break the push-ups into as few large sets as possible.

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