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 »
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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
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”)
WOD 1 (everyone): Four Runs — For total distance:
7 min run / 6 min rest
5 min run / 4 min rest
3 min run / 2 min rest
1 min run
WOD 2 (frosh):
Front squat 5-5-5
“Benchmark” 10 min AMRAP: 200m run; 10 deadlifts, 135lb; 10 burpees
WOD 2 (sophs):
“Cindy”: 20 min AMRAP: 5 pull-up, 10 push-up, 15 squat — or …
“Wittman”: 7 RFT: 15 KB Swings 53/35, 15 Power Cleans, 95/65, 15 Box Jumps (24”/20”)
Out-of-class WOD (frosh): 3 rounds for time: 15 mountain climbers (L+R=1); 15 squats; 60 seconds hollow body hold (accumulated)
Out-of-class WOD (sophs): For time: Walking Lunge, 100 m // Run, 800 m // 100 Air Squats
Sophomores
3:10 — Warm-up Game: CF Dodgeball
3:15 — Skills: Pull-ups, dips
3:30 — WOD: 15min AMRAP: 15 wallballs, 15m overhead meball walking lunge, 250m medball run
3:50 — Mobility: squat archetype #1
Freshmen
4:10 — Warm-up Game: CF Dodgeball
4:15 — Movement: Lunge
4:25 — WOD 1: 30m walking lunge; 30m overhead walking lunge with medball
4:30 — Movement: Deadlift (2)
4:35 — Lecture: Why Form Matters
4:45 — WOD 2: 3 RFT: 6 deadlifts (115/75), 10 squats, run 2 laps (in any order)
5:00 — WOD 3: 3 rounds: 30s hollow holds, 1 min rest
Sophomores
3:10 — Warm-up/ 2min sit-up benchmark
3:20 — Deadlift 3-3-3-3
3:35 — Lecture: How to Warm Up
3:45 — WOD: “Benchmark” 12 min AMRAP: 200m run; 10 deadlifts, 135lb/75; 10 burpees
3:57 — 3 rounds: hollow rocks 30s, 1 min rest
Freshmen
4:10 — Warm-up/ 2min sit-up benchmark
4:15 — Deadlift instruction
4:25 — Find deadlift 5RM
4:45 — Lecture: Your body is a tool
4:55 — WOD: 10 min AMRAP: Run 2 laps around purple stripe, 10 burpees, 10 squats