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Monday 10/23

Women: 15 min. AMRAP
3 thrusters (95/65)
6 burpees over the bar
12 double-unders

Men: Squat 5×3 — Press 5×3 — Deadlift 5×1

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Out-of-class WOD:
Swans in Flight 5K / Union Jack 5K (participating is worth 6 points)

Monday 9/25—Sophomores
WOD1:
Overhead squat 5-5-5-5

WOD2: Teams of 3—relay:
2 rounds: 20 kettlebell swings — 20 deadlifts (155/115) — 20 box jump overs

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Today was the first-ever 5K on our Edstone campus! Results after the break. You can see the previous years’ Swans in Flight results here: 20162015201420132012

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Monday 9/18 — Sophomores
WOD1:
Power clean 5-5-5-5

WOD2: “The Chief” : Max rounds in 3 minutes of:
3 power cleans (135/75)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. View full article »

Monday 9/11 — Sophomores
Skill work:
Pull-up/Dip progressions

WOD 1: 8 x 3 thrusters (heavy)

WOD 2: 15 min. AMRAP:
10 box jumps, 36” (30″ box plus two 45lb plates)
2 front squats, max weight from thrusters portion

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No class on Monday—Labor Day. But we’d still like you to get three workouts in this week.

 

WOD 1– Everyone:
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 your 1-mile PR pace — 100m walk
*No rest between reps and 100m walk between sets

*Workout Pacing: An athlete with a 1-mile PR of 8 min. would target their slower 300m intervals at 92-93sec, their 1-mile PR pace 300s at 89-91sec, and their faster 300m intervals at 87-88sec

Out-of-class WOD 1: AMRAP in 15 minutes: Run 400m, 15 front squats (95/65)

Out-of-class WOD 2:
“Cindy”
(*including all freshmen): 20 min AMRAP: 5 pull-ups; 10 push-ups; 15 squats
*Sophomores—if you completed “Cindy” last week, complete:
“Wittman”: 7 RFT: 15 kettlebell swings (53/35); 5 power cleans (95/65); 15 box jumps (24”/20”)