9/1 no class (Labor Day)
9/3
5 RFT:
6 push press
5 front squats
4 jumps back and forth over a line (or 6 broad jumps)
Out-of-class workout:
7 minutes max burpees
Do it! You know you’ll feel good if you do! You love burpees!
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Back squat 5-5-5
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Freshmen: 5-minute AMRAP (as many rounds as possible)
6 walking lunges
6 back squats
6 burpees
Sophomores: Alternating tabata
Love the new boxes!
Frosh:
Back squat: 5-5-5
Bench press: 5-5-5-5-5
Sophs:
Back squat: 5-5-5
Press: 5-5-5
Deadlift: 5
Remember: This weekend do your out-of-class workout — 2 mile run.
You can check your time against the current U.S. military fitness standard at this link.
8/25
WOD: Double alternating tabata (20 sec work, 10 sec rest, 8 minutes total):
Push-up
Sit-up
8/27
WOD: Three rounds for reps, 45 seconds work, 15 seconds rest each station (any order):
Ring rows
Goblet squat (with kettlebell)
Burpee
Out-of-class workout 1:
10 rounds for time:
5 deadlifts (use broomstick, heavy bag, sack of potatos, whatever you’d like)
5 push-ups
And, because we don’t have class next Monday:
Out-of-class workout 2:
For distance:
Run 4 minutes—rest 2
Run 3 minutes—rest 1
Run 2 minutes
Freshmen:
Press 5-5-5-5-5
Deadlift 5-5-5-5-5
Sophomores:
Back squat 5-5-5
Bench press 5-5-5
Deadlift 5
Freshmen:
3 rounds for reps:
AMRAP in 3 min.
6 deadlifts, 25-45 lb
8 squats
10 mountain climbers (L+R=1)
Run width of gym and back
Rest 2 minutes
Sophomores:
??