Tuesday 9/11 – Freshmen
WOD1:Overhead squat 5-5-5-5
WOD2: Partner AMrAP, with one partner working at a time, the other in bottom of squat:
3 minutes of push press, 75/45lb
3 minutes of overhead squats or front squats
2 min of push press
2 min of OH or front squats
1 min of push press
1 min of OH or front squats
Tuesday 9/11– Sophomore
Partner WOD: For time:
60 double-unders
60 pull-ups
60 hang power snatch
60 double-unders
*Men use 75-lb. barbell, Ladies use 45-lb
*Cap: 15 minutes
Thursday 9/13— Freshmen
WOD1: Teams—75 medball cleans (8-10 per person per team)
WOD2: Partners: 10 min AMRAP — each team has kettlebell & medball
Start at far end of parking lot; each round, move one parking bay closer to JAFH
200m farmer’s run with kettlebell/medball
Each partner does 10 single arm kettlebell swings, alternating hands each rep
Thursday 9/13— Sophomore
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent
Friday 9/14— Freshmen
Partner WOD: AMRAP in 4 minutes:
– One partner does 6 sdlhp (75/55) while the other does 4 burpees—then switch
WOD: Sprints —Run : Rest = 1:1
200m sprints — maximum of 10, then move on
400m sprints — maximum of 4, then move on
800m sprints — maximum of 3.
Sophomore out-of-class WOD:
4 rounds for time of:
Bear Crawl width of gym and back
20 wall balls
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I liked today’s amrap. The 3min-2min-1min is unlike anything I’ve done and it’s really nice! Worked a whole lot on my arms today. Lovin’ it.
Warmed up with rows and the bike followed by kettlebell and single-under EMOM.
Did the double under/pull-up/power snatch workout today – had to break it up into smaller increments, especially with the pullups, but it was a great mixed workout – super proud of my class!
Scaled the double-unders to how many I could do in approx 90 seconds, and did the pullups alternating with a blue band.
In the time, I was able to complete all of the sets except the final double-unders.
Followed the workout with a rope-climb and mobility.
I really enjoyed todays workout. We practiced more with the push press technique more, and I finally learn how to do the kipping pull ups! 🙂
These exercises kill. Can’t wait to do more.
Whew! The last couple workouts have been great! I loved the medicine ball cleans we did on Thursday (I’m actually good at them!) and the one-armed kettle bell swings were fun too. The running today was rough but I definitely saw improvement from last time! No one could have told me two months ago that I would be able to sprint 6 200m runs, followed by 3 400m and 2 800m–all in less than 40 minutes! Very encouraging!