Tuesday 10/30 Women
Skill Practice: 15 minutes
WOD1: Back Squats
10 min EMOM:
3 reps @70-80% of 1RM
WOD2: 3 rounds for time of:
30 sit-ups
200 m run
20 squats
200 m run
Tuesday 10/30 Men
Back squat 5-5-5
Bench 5-5-5
Deadlift 5 View full article »
Tuesday 10/23 Men
Back squat 5-5-5
Shoulder press 5-5-5
Deadlift 5
Tuesday 10/23 Women
5 x 1000m
Rest 4 minutes View full article »
Tuesday 10/16 Men
Back squat 5-5-5
Shoulder press 5-5-5
Deadlift 5
Tuesday 10/16 Women
12 x 400m View full article »
Great endurance workout from Jerred Moon. Can really help you get a sense of pacing as well.
It takes over an hour though: 20 400m runs, with 2 min. rest between each one.
Miles 1, 3 and 5: Work pace
Miles 2 and 4: Rest pace (5 seconds slower)
Watch the video to see how to do it:
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) View full article »
