Sophomores
Tuesday
Endurance—
1 set of: 100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m
Rest: Walking recovery back to start
Workout Pacing: The interval speed increases from your 1=mile PR speed to your 400m PR speed as the intervals get longer. Accelerate roughly 1.5-2 seconds per interval.
WOD–
5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge (50/35lbs)
Thursday
Endurance-4 x 200m; 60s rest
WOD- 15 minute AMRAP of:
10 KB swings
15 sit-ups
20 double-unders
Out-of-Class WOD-
4 rounds for time of:
400-m run
200-m farmers carry (50/35lbs)
*Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Avoid stopping to rest.
Freshmen
Tuesday
Endurance—
3×400 slower than mile PR pace
400m recovery jog
3×400 @ miler PR pace
400m recovery jog
3x400m faster than mile PR pace
Wednesday
Strength-3×5 backsquat
WOD-
21 back squats
42 sit-ups
15 back squats
30 sit-ups
9 back squats
18 sit-ups
*Choose a weight you can do the first set of 21 in no more than 2 sets
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Awesome workouts! Excited for the 5k. Loved the workout on Wednesday. A bit easier than most, so a nice change of pace; but still challenging. Keep ‘em coming!
Tuesday’s and Wednesday’s workouts combined were a killer! I was not expecting to do legs three days in a row, but hey, why not? I can feel myself getting fitter every class. Thanks for the awesome workouts.
The running workout was great, but then the workout afterwards was pretty rough. I did enjoy it in the end and its good to be back in action after the feast break!
The running was quite fun. Wednesday’s Workout was very taxing afterwards. The entire class had super sore legs! Combined with the shuttle runs we did on Thursday, we have definitely done a lot to increase endurance in our legs.
Tuesday’s running workout was great! The walking back was time to recover enough to run the next one faster – loved it! Definitely one I’d like to do out of class.
These running workouts are fun up to the last lap or two 😉