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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